< shift/library / fitness

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
> find what fits you

Related in fitness

Rebounding for Lymphatic DrainageBounce on a mini-trampoline for 10-15 minutes daily to leverage the gravitational force changes (G-force...Tim Ferriss Minimum Effective Dose TrainingThe smallest dose of exercise that produces the desired result. Ferriss proved you can build significant...Yoga PracticeMind-body practice combining physical postures (asanas), breathing techniques (pranayama), and meditation...Zone 2 Cardio TrainingLow-intensity steady-state cardio performed at 60-70% max heart rate where you can hold a conversation...Expressive Dance/Movement PracticeMove your body freely to music with no choreography, no rules, no audience. This isn't exercise — it's...Gary Brecka 30-30-30 MethodViral morning protocol: eat 30g protein within 30 minutes of waking, then do 30 minutes of low-intensity...

> everything in fitness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.