Too Busy to Work Out? Try Exercise Snacks Instead

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A new review published in the British Journal of Sports Medicine suggests that short bursts of movement — sometimes called “exercise snacks” — may be enough to give your fitness a healthy boost, even if you don’t have time for a full workout.

“One of the most commonly cited barriers to physical activity engagement is a perceived lack of time, which may be influenced by individual perceptions or factors other than actual time constraints,” wrote the team of investigators led by Miguel Ángel Rodríguez, a Ph.D. student at the University of Oviedo, Spain. “Emerging evidence suggests that substantial health benefits can be achieved with even minimal physical activity engagement, particularly among those transitioning from complete inactivity to modest levels of activity.”

In fact, just 10 to 59 minutes of exercise per week has been linked to an 18% reduction in all-cause mortality. Another study showed that achieving even half of the recommended amount of exercise per week resulted in significant mental health benefits, including an 18% lower risk of depression.

Investigators wanted to find out whether spreading small bouts of exercise throughout the day could improve heart, lung and muscle health in people who are generally inactive, including adults over 65.

The review looked at 11 randomized controlled trials involving 414 participants (about 69% women) ranging in age from 18 to 74 years. In these studies, participants performed structured mini workouts lasting five minutes or less, done at least twice a day, three or more times a week, over a period of 4 to 12 weeks. Exercises varied from brisk stair climbing and bodyweight exercises to quick walking intervals or other moderate-to-intense activities.

Key Findings

• Improved Fitness:
  The biggest benefit was seen in cardiorespiratory fitness (how well your heart and lungs work together), especially in younger and middle-aged adults.
• Better Muscle Endurance for Seniors:
  In older adults, short bursts of activity helped muscular endurance, meaning they could perform repetitive movements for longer.
• No Major Changes in Strength or Heart Health Markers:
  The studies didn’t show significant improvements in muscle strength, body composition, blood pressure or cholesterol levels.
• Excellent Participation:
  Most participants stuck with their programs — showing high compliance (91%) and adherence (83%) — suggesting that exercise snacks are both practical and easy to maintain.

If you’re short on time or find long workouts intimidating, “exercise snacks” could be a simple way to start moving more. Doing a few minutes of brisk movement — such as climbing stairs, squats or power walking — several times a day may help improve your fitness without requiring a gym or long exercise sessions.

While more research is needed to confirm long-term benefits — especially for older adults and for improving heart health — these findings suggest that even small bursts of effort can add up to better fitness over time.

Investigators noted several limitations, including the small number of studies with relatively few participants that examined this type of brief exercise, and most were rated as low-quality evidence. This means the results should be interpreted with caution until more research is done. Another limitation is that most participants were women (about 69%), so results may not apply equally to men. Additionally, none of the studies measured people’s total daily activity using wearable devices, so it’s unclear how much other movement may have influenced the outcomes.

“Exercise snacks may enhance adherence to regular physical activity by providing short, flexible exercise bouts that are easier to integrate into daily routines,” concluded investigators.