If you’ve ever skipped a workout because you didn’t have an hour to spare, here’s some good news: science says shorter might actually be smarter.
A new study published in BMJ Sports Medicine found that brief, deliberate bursts of movement — nicknamed “exercise snacks” — can meaningfully improve heart and muscle health, especially in people who aren’t already active.
What Counts As An “Exercise Snack”?
Think of it as any bout of vigorous movement lasting under five minutes — like briskly climbing stairs, doing a few rounds of body-weight squats, or power-walking around the block.
In the study, more than 400 adults who typically didn’t exercise were asked to do these mini-workouts twice a day, at least three times a week, for 4 to 12 weeks. The results? Even these short bursts led to noticeable improvements in cardiorespiratory fitness (how efficiently your heart and lungs work) for younger adults, and muscular endurance for older adults.
And here’s the kicker: people stuck with it. Over 90% of participants under 65 and 83% of those over 65 kept up their routines. That kind of consistency is rare — and it’s what turns small habits into lasting change.
Related: Why Short Workouts Are Effective
Why Short Bursts Work
Even a few minutes of movement sparks powerful physiological changes. Blood flow improves, oxygen delivery increases, and your body builds more capillaries to move waste out of muscles. Within a couple of weeks, your body adapts, making longer or more intense workouts feel easier.
It’s a perfect example of momentum in motion — those tiny steps that build confidence and create space for more.
Finding Your Own “Snacks”
You don’t need equipment or a gym to get started. Here are a few easy ways to add movement snacks into your day:
- Take the stairs instead of the elevator.
- Do a 3-minute wall sit and a set of squats between meetings.
- Walk briskly around the block before lunch or dinner.
- Try a few yoga flows or mini mobility drills when you wake up.
Most of us can find five spare minutes, and these moments add up faster than you think.
Short on Time?
These quick workouts are under 20 minutes and combine mobility and strength to improve range of motion, stability, and power. Perfect for busy days or when you just need a quick fitness boost.
The Takeaway
Movement doesn’t have to be all-or-nothing. Whether you’re starting out or getting back into a routine, these mini workouts are a reminder that something truly is better than nothing — and that small, consistent effort is often the most powerful kind of all.
Feeling Inspired?
My Peak Challenge gives you the structure, support, and community to turn short bursts of movement into lasting habits.
