Here's how to add ‘exercise snacks’ into your daily routine to stay fit without going to the gym

Best exercises: Add in desk push-ups and seated twists to engage your core. This routine not only combats the negative effects of prolonged sitting but also improves overall flexibility (Image: Canva)

Finding time for a dedicated workout from our hectic schedules can be challenging. Enter the concept of exercise snacks — short, effective bursts of physical activity that you can easily integrate into your daily routine. These bite-sized workouts not only enhance your fitness level but also provide a welcome break from the sedentary grind.

Let's explore what exercise snacking is all about and discover quick routines that can transform your daily routine.

What is exercise snacking?

Exercise snacking involves breaking down your daily exercise routine into smaller, more manageable portions. Rather than committing to an hour-long gym session, you can sprinkle brief, intense bursts of activity throughout your day. These 'snacks' could be as short as one minute, making them perfect for anyone with a busy schedule.

The benefits of exercise snacking go beyond just convenience. Research suggests that these brief bursts of activity can improve cardiovascular health, boost metabolism, and enhance overall fitness levels. So, if you're looking to stay active without a major time commitment, exercise snacking might be your perfect solution.

5 exercise snack workouts that can work for you

1. Staircase Sprints (1 minute)

Utilise the stairs, whether at home or in your workplace, to kickstart your metabolism. Begin with a brisk walk up and down to warm up, then sprint up as fast as you can for 20 seconds. Descend at a moderate pace for 40 seconds. You may repeat this pattern for a few times if you’ve got some extra minutes in hand. Staircase sprints engage your lower body muscles and get your heart pumping, providing a quick and efficient workout.

2. Deskercise (5 minutes)

For those chained to a desk for most of the day, ‘deskercise’ is the perfect solution. Set aside 5 minutes for this routine. Start with seated leg lifts, move on to chair squats, and incorporate standing calf raises. Add in desk push-ups and seated twists to engage your core. This routine not only combats the negative effects of prolonged sitting but also improves overall flexibility.

3. Kitchen Counter Workouts (5 minutes)

Transform your kitchen into a mini-gym with quick, effective exercises. While waiting for your coffee to brew or food to cook, do a series of exercises like countertop push-ups and leg raises. This not only adds a physical boost to your routine but also ensures that you make the most of those otherwise idle moments.

4. Power Walk Break (7 minutes)

Take advantage of your breaks during the day with a power walk session. Head outside and briskly walk for seven minutes. Engage your arms in the movement to elevate your heart rate. This quick burst of aerobic activity not only burns calories but also clears your mind, leaving you refreshed and energised for the tasks ahead.

5. TV Time Tone-Up (10 minutes)

Make the most of your evening television routine by incorporating exercises during commercial breaks or between episodes. Include activities like jumping jacks, lunges, and planks. Create a circuit that targets different muscle groups, ensuring an efficient full-body workout. In just 10 minutes, you can turn your leisure time into a fitness opportunity.

Tips for successful exercise snacking

Consistency is key: Make exercise snacking a habit by scheduling it at the same time each day. This consistency will help establish a routine.

Mix it up: Keep things interesting by varying your exercise snacks. This prevents boredom and ensures that different muscle groups are engaged.

Listen to your body: Exercise snacking is meant to be energising, not exhaustive. If you feel fatigued or uncomfortable, modify the intensity or choose a different activity.

Use technology: Set alarms or use fitness apps to remind you to take a break for your exercise snack. Technology can be a helpful tool in staying on track.