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Micro-Workouts (Exercise Snacking)

fitness · easy · 5-15 minutes total, spread across the day

What is Micro-Workouts (Exercise Snacking)?

Instead of one long gym session, do 3-5 short bursts of exercise throughout the day: 10 squats here, 5 push-ups there, a 2-min plank during a call. Research shows similar metabolic benefits to continuous exercise.

Is there evidence for it?

EVIDENCEstrong

How do you do Micro-Workouts (Exercise Snacking)?

  1. 1.Set 3-5 movement triggers throughout your day (every meeting end, bathroom break, coffee refill)
  2. 2.Each burst: 1-3 minutes of bodyweight exercise (squats, push-ups, lunges, plank, jumping jacks)
  3. 3.Keep a pull-up bar in a doorway — do 2-3 pull-ups every time you walk through
  4. 4.Use 'greasing the groove': practice one exercise frequently at low reps to build strength
  5. 5.Total daily volume: aim for 50+ squats, 30+ push-ups spread across the day

How long does it take?

5-15 minutes total, spread across the day.

Is it hard to start?

easy.

Source: Dr. Martin Gibala (McMaster University), Pavel Tsatsouline (Grease the Groove)
fitness · energy · health · habits · productivity
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