How ‘Workout Snacks’ Can Motivate You to Exercise

I love five-minute workout videos. But I hate it when attention-grabbing YouTube titles promise that a video will “transform my body.” Can’t I just do five minutes of exercise for the sake of movement? Why is fitness culture always so all-or-nothing?

Before I started running marathons, I simply incorporated a few squats into my daily routine. These short bursts of movement—call them “intra-workout snacks” or “micro-movements”—are a great way to transition into more regular physical activity. Even if you don’t have larger fitness goals, incorporating these “snacks” is valuable in and of themselves. Because when it comes to physical activity, something is always better than nothing.

What are “intra-workout snacks”?

When I say “snack workouts,” I’m referring to short bursts of physical activity spaced throughout the day, typically lasting between 30 seconds and 10 minutes. Unlike traditional workouts that require dedicated time, special equipment, or a trip to the gym, “snack workouts” fit seamlessly into your existing routine. This could be squats while your coffee brews, push-ups against the wall during a break at work, or calf raises while standing in line.

This concept challenges the conventional wisdom that exercise must be regular and structured to truly “count.” Instead, it addresses the realities of modern life: most people struggle to find 30 minutes of uninterrupted exercise, yet almost everyone has free time they spend on routine activities.

The scientific explanation for short bursts of activity

Research is increasingly confirming the effectiveness of such short exercise sessions. Studies have shown that snacking during exercise improves glucose control, helping regulate blood sugar levels throughout the day. It has also been shown to lower blood pressure, increase strength with regular exercise, and improve cognitive function in adults.

“Short bursts of physical activity throughout the day can improve energy levels, circulation, and blood sugar regulation, and are especially effective when combined with habit formation to ensure regularity,” says Nora Minno , a registered dietitian and personal trainer.

Perhaps most importantly, these short workouts are very accessible. Research shows that they are well-tolerated by people of all fitness levels and age groups, making them an inclusive approach to fitness. Participants in various studies consistently report improved mood and increased energy levels, even after workouts lasting just a few minutes.

Can microtraining produce real results?

The honest answer depends on what you mean by “results.” “Intra-workout snacking” is a proven strategy for reducing sedentary behavior and improving overall health. Whether your goal is to feel better, move more, regulate blood sugar, or simply build a foundation for physical activity, microworkouts can certainly deliver tangible results.

However, if you’re envisioning a dramatic weight-loss transformation, it’s important to adjust your expectations. “While microworkouts alone won’t replace longer workouts for achieving specific results,” says Minno, “they can provide real health benefits and create momentum for a more active lifestyle.”

Whether you’re training for a marathon, building significant muscle mass, or striving for excellence in a specific sport, you’ll still need long, focused workouts. But for overall health—specifically, to break the cycle of sedentary lifestyle —intra-workout snacks are a great way to kickstart your fitness journey.

How to use the habit stacking method in combination with snacks during workouts

“One of the biggest barriers I see is the belief that working out requires a lot of time or preparation to be effective,” says Minno. “As a result, people miss out on the short blocks of time they already have because they don’t feel ready to start.” This is a serious psychological barrier—the feeling that you don’t even know how to begin incorporating snacks during workouts into your daily routine. One of the most effective strategies for making snacks during workouts work is habit formation, which comes down to attaching new actions to existing ones.

“The habit stacking method involves associating a new action with something you already do, making it easier to stick to,” says Lunnae Dale-Tooze , a personal trainer at Gymshark. “We all have daily habits, like brushing our teeth, putting on our shoes before leaving the house, or watching TV after dinner. If you associate a new habit with something you already do, it’s easier to stick with.” I know that for me, the habit stacking method is a kind of sneaky way to always have endless willpower or motivation. Instead, you just need to make some space for changes in your existing habits.

Practical workout snacks you can start today.

No matter your fitness level, there are many ways to incorporate movement into your life:

• Stretch while watching TV . A little warm-up is a great way to improve and maintain mobility. A few years ago, my colleague Beth Skwarecki shared her experience with stretching, and I highly recommend her program, which you can find here .

• Exercises to improve your posture while listening to your favorite podcast . Raise your shoulders up and back five times, tuck your chin to your chest, or rest your forearm on a door frame at a 90-degree angle to stretch tense chest muscles while leaning against the door frame.

• Do squats while your food heats up . Next time you’re boiling a kettle or microwaving leftovers, take the opportunity to warm up your glutes with a quick set of 10 bodyweight squats. This will activate your quads and hamstrings, improve circulation, and reduce the stiffness that comes from sitting for long periods of time.

Regular work calls, a five-minute Pilates video, lunges on the way to the bathroom—a little better than nothing.

Short bursts of exercise certainly can’t completely replace traditional exercise. But for those who dread the gym or struggle to find time to exercise, they’re a way to make physical activity more accessible and sustainable. Research shows that these short bursts of activity can improve your strength, mood, and energy. They save time, require minimal equipment, and can be done virtually anywhere. Most importantly, short bursts of exercise challenge the harmful notion that fitness is all or nothing. They recognize that movement exists in a wide range, and every inch counts.

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