Brooke Davis, Owner of Elysian Women’s Wellness, women’s functional nutritionist and fitness specialist, discusses the concept of ‘exercise snacks’—short bursts of physical activity that can easily fit into a busy lifestyle. The discussion emphasizes the importance of making fitness accessible and enjoyable, particularly for women juggling multiple responsibilities. The speaker highlights the benefits of these short workouts, including improved energy levels, better health outcomes, and the ability to create sustainable fitness habits. The conversation concludes with a challenge for listeners to incorporate exercise snacks into their daily routines.

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Welcome to another episode of Fitness Simplified! Today, we’re diving into a game-changing concept that’s perfect for busy women juggling life, work, and everything in between—and that is exercise snacks.  If you are struggling to find the energy or time for long workouts, you’re struggling to get a habit started, the gym sounds terrible, any or all of the above – this episode is for you. We are going to talk about how small bursts of movement can actually help you boost energy, build endurance, and create consistency without feeling overwhelmed, which is something I hear so often when it comes to prioritizing fitness.  Let’s get into it.

This episode came out at a perfect time, because one of women’s biggest mistakes when it comes to setting goals is biting off more than they can chew. It’s our toxic trait. We have big ambitions, but most of us aren’t very realistic when it comes to what we can actually achieve and be successful with, myself included. It’s the New year and I know a lot of people are starting a new diet of completely cutting out foods, maybe trying to work out 2 times a day with something like 75 Hard – the list they have to check off is long. The reality of it is that most people who start things like that don’t finish them. If you are one of the few who finish it, congrats – now I’m curious how many of those habits you actually stuck with?  Usually it’s not many if ANY. They’re so burnt out by the time they finish a challenge like that, all they want to do is be done with it all. 

One of the tricks to habit creation is to make it enjoyable, but most people will just power and suffer through whatever the program has for them for the promise at the end – and while you might see progress, if you don’t stick with it, that plan was not successful. But instead of reevaluating and thinking about why they didn’t stick with it, they just jump right back into either the same thing or something like it and try again.

So what if this year you tried something different? 

If you’re struggling to create a routine around fitness, if you find yourself completely out of any kind of movement routine and it feels daunting like you have to workout for an hour or two each day, you feel like you have to go to the gym five days a week (but you can’t even get yourself to go for one) then I suggest you start smaller. Which is exactly what exercise snacks are.  

What Are Exercise Snacks?

Exercise snacks are short bursts of exercise — usually five to 20 minutes depending on the intensity — that you can fit into your day, ideally multiple times throughout the day. It can be anything from yoga and stretching to sprints and everything in between. This idea was first introduced in 2007 and gained traction in 2014 when researchers began doing more studies on it.

The beauty of this is that instead of focusing on carving out 150 minutes of workout time each week, exercise snacks are frequent, shorter sessions that fit easily into your routine. 

And here’s the kicker: research shows these quick bouts of activity are just as effective as longer workouts when it comes to improving your overall health. The World Health Organization even supports this approach, no longer requiring exercise to last 10 minutes or more at a time.

There are two main types of exercise snacks:

1. Vigorous Intermittent Exercise: Think of short, intense bursts like climbing stairs or sprinting, repeated 3 to 8 times a day. This is great for adults managing health conditions like obesity or diabetes.
2. Moderate Intermittent Exercise: Designed for older adults, this involves lighter activities like resistance training for 10 minutes, twice a day, to build muscle and strength.

The beauty of exercise snacks is their flexibility. You can adjust the intensity and duration to match your fitness level and lifestyle. Whether it’s squeezing in a quick sprint between meetings or doing light resistance exercises at home, this approach makes it easier than ever to get your fitness on.

Studies show that even a few minutes of activity can improve energy levels, increase fat burning, support cardiovascular health, and help build strength and endurance. 

A study was done with a group of people who, every hour for eight hours, did sprints on a stationary bike every hour and a separate group who didn’t. The next morning, scientists saw a 43% increase in fat oxidation rate and a 31% reduction in blood triglyceride levels after consuming a high-fat meal the next morning. This essentially means that these sprints are helping the body metabolize fats more efficiently which could reduce risks of cardiovascular disease as well as inflammation.

Another study was done on a group who ran three sets of 20-second bike sprints all together in one session with three-minute rests, and another who split each sprint up with four-hour rests in between. Both saw the same improvements in aerobic capacity and VO2 peak.

Yet another was done with six rounds of one-minute hill walks before meals and found that blood sugar response was reduced up to 24 hours later. Similarly, a study recently came out that showed that 10 squats every hour helped support blood sugar as much as a 30 minute post-meal walk. That’s huge!

This ultimately just reinforces the concept that something is always better than nothing in so many ways when it comes to fitness.

Another reason using this can be really powerful is that it helps form the habit. 99% of the battle is getting started, but James Clear in Atomic Habits talks about a “minimum” method that makes it so achievable you can’t NOT be successful, simply to form the habit. This looks like: going to the gym and just getting on the treadmill for one minute. If you do that, then leave; you’ve reached your goal and you have been successful.  But once you’re there, most people on most days will do more, because they’re already there and they might as well. Eventually, as you crush that goal, you increase it.  

Same with this, but it doesn’t even have to be at a gym. Fitness doesn’t require a gym or really much, if any, equipment. You can start at home with five minutes of movement. Now, I’ve had clients say – well that seems silly, why bother to do five or 10 minutes? I might as well do more. You could and you can – but when you’re struggling to get ANYTHING in, giving yourself permission to be done at the five minute mark, more often than not, will be the incentive needed to actually start… which is the hardest part.  

If you’re struggling to find the energy to workout, it helps to know that you only have to do a few minutes – and once you do, you’ll actually feel more energized. As you build your strength and stamina, you’ll have more energy overall, allowing you to do more. You can’t wait until you have the energy to get moving; you have to get moving to create energy. If you’re hitting that afternoon slump, stand up and start jumping around – you’ll be ready to finish your day off with a kick in no time.  

There’s no real hard and fast rules with this. Incorporate what you can when you can, but I would suggest having a specific target in mind. Both exercises you can easily do, as well as the times you’re most likely to be able to do it and how many times per day you want to start with. Having a trigger like a room you go into, any natural breaks in your day or even setting alarms can be helpful to give yourself some structure. 

Here are some creative ways to work exercise snacks into your day

1. Morning Kickstart:

• Start your day with a quick 5-minute yoga flow or bodyweight circuit to wake up your body and work on some joint health.
• Do 10 squats, lunges, or push-ups right after brushing your teeth, or every time you walk into the kitchen.

2. During Work Breaks:

• Stand up and do a 2-minute stretch or walk around your office every hour
• Try a desk-friendly workout: seated leg lifts, chair dips.
• Do 10-20 second bursts of high knees

3. While Cooking or Waiting:

• While waiting for your coffee to brew or dinner to cook, do 20 jumping jacks or calf raises.
• Use countertop edges for incline push-ups or tricep dips.

4. With the Kids:

• Turn playtime into a movement session by doing squats, planks, or even a dance-party 
• Use their nap time for a quick 10-minute strength workout before you go clean up.

5. While Watching TV or Listening to a Podcast:

• This is a great time to jump on a bike, treadmill or walking pad if you have any
• Add movement during commercials—throw in some squats, planks, or jogging in place.
  • Use resistance bands while sitting for a quick strength boost.

6. Evening Wind Down:

• A five-minute walk outside or a light yoga stretch can help you de-stress and unwind before bed.

Start with two to three bursts throughout the day and increase it to five to eight depending on what you do.

I’d also suggest keeping track of what and how much you do so you can continue to progress!

With exercise snacks, the key is consistency. Even small efforts, repeated regularly, can yield big results over time. 

By finding moments throughout your day to move your body, you’re not only boosting your physical health but also supporting your mental health and energy levels.

We’ve learned today that exercise doesn’t have to be a big production. You don’t need a gym membership, an hour of free time, or even a change of clothes to start improving your fitness and health. Exercise snacks—those small, bite-sized bursts of movement—are a game-changer for busy lives.

Whether it’s a quick 20-second sprint, a one-minute stair climb, or even some light resistance exercises, every little bit adds up and can have just as much impact on your health as longer, continuous workouts.

So, here’s my challenge to you: start today. Find one or two moments in your day to add an exercise snack. Maybe take the stairs instead of the elevator, do a quick set of squats during a break, or even a few push-ups while waiting for your coffee to brew. It doesn’t have to be perfect; it just has to be consistent.

And remember, this is about progress, not perfection. Small, manageable changes over time lead to big results.

If you try an exercise snack today, let me know how it went!

STUDIES:

Francois, M. E., & Little, J. P. (2019). Effectiveness and safety of high-intensity interval training in patients with type 2 diabetes. Diabetes Spectrum, 32(4), 257–263. https://doi.org/10.2337/ds18-0083

Lai, C. L., Chan, S. K., & Lee, W. C. (2024). The effect of exercise snacks on metabolic health: A systematic review and meta-analysis. Current Research in Metabolism, 1(1), 100003. https://doi.org/10.1016/j.crmeth.2024.100003

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis – Owner – Davis Fitness

Facebook: Brooke Davis, CPT 

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