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Why Two-Minutes Exercise Snacking is a Better Workout Than Hours-Long Gym Session, According to Research

Even a few minutes of exercise can change your mood. Snack exercises will help you accomplish your fitness goals in ways gym sessions or runs never did, suggests a new study.

Luna Morin
Why Two-Minutes Exercise Snacking is a Better Workout Than Hours-Long Gym Session, According to Research
Table Of Contents

If you thought the only way to stay in shape was to dedicate your free time to grueling gym sessions, think again. When it comes to getting a good workout, sometimes less is more – and by that, we mean two minutes of exercise snacking.

That's right: no more excuses for not having enough hours in the day for workouts because even with just 120 seconds of exercise snacking throughout your day, you'll reap all the health benefits that come from spending hours sweating at the gym.

The best part? Getting toned doesn't have to be boring – two-minute exercise snack sets can be fun and full of variety (think online dance classes or jump rope circuits)! Let us show you how two minute exercise breaks are better than long-term gym session investments if you want a practical and enjoyable workout experience.

How Can Exercise Snacking Help?

We all know exercise produces good health benefits, so why not take a snack-sized approach? That’s right—it’s time to exercise like it's just as important as eating our daily carrot sticks.

Recent research shows exercise "snacks," which are brief bursts of physical activity spread out throughout the day, can help with:

  • Metabolic health in check
  • Boost endurance
  • Ward off the adverse effects of the reduced ability to use amino acids
  • Aerobic fitness
  • Leg strength
  • Muscle health

So instead of getting up for those mid-day donut runs, try exercising.

Exercise snacking can be a powerhouse to well-being, with some of the same health benefits you could expect from an hour-long exercise session - minus the scheduling hassle.

Take your pick from activities like stair climbing and chair squats that don't need any gym memberships or special shoes - and hey, even office attire is optional, so you can exercise in whatever you want.

With minimal time commitment and no fancy setup needed, exercise snacking is a seriously convenient way to give your body a well-deserved break. Knowing when and where to exercise snack is critical to maximizing its effects on our overall health, but it's worth taking the plunge into a healthy lifestyle - after all, one snack at a time.

Best Two-Minute Exercise Snacks With a Busy Mid-Day Routine

Instead of backing your day with heavy gym sessions, research studies have some benefits for a 2-minute exercise. We know it looks like a joke but believe me, you will get your life changed with only the least effort and perfect movements. Look out!

Snacking on the Stairs

Tiny exercise snacks may be small, but can they pack a punch? Study shows that snacking on exercise by rapidly climbing and descending three flights of steps 3 times a day for six weeks, without any other form of exercise besides exercise snacking, can skyrocket aerobic fitness and leg strength after the 6-week mark.

Exercise snacking is a popular concept championed by researchers that describes a convenient, well-tolerated, and time-efficient approach to exercise, which just goes to show you don't need an hour-long workout to get great results; all it takes is a few minutes here and there throughout your day.

Believe it or not, exercise snacking can bring you nearly the same gains in fitness as an entire 10-minute session, like riding a stationary bicycle or pedaling hard. According to the study, short and frequent bursts of exercise instead of a more extended single session - taking only 1 minute's worth at a time every few hours can also show comparable improvements in overall fitness just in a span of 6 weeks.

Exercise Snacking to Overcome Long Sitting Hours

Exercise snacks are quick activities that can quickly be done throughout the day, such as taking a 10-minute walk during lunch or doing a few quick exercises during commercial breaks while watching TV.

This approach works exceptionally well to counteract chronic sitting because exercise snacking offers an opportunity to move frequently and avoid extended periods - an essential step in reaching and maintaining optimal metabolic health.

Studies show that exercise snacks, combined with regular exercise, can significantly reduce the ill effects of chronic sedentary behavior and significantly improve general metabolic health. They also show that couch potatoes are more prone to develop blood sugar and cholesterol problems than the ones who move about.

Taking exercise snack breaks during prolonged sitting might be the trick to protecting your muscles. Researchers prove that men getting up only for bathroom visits have notable decreases in their bodies ability to absorb and utilize amino acids from the blood. In such conditions, supplements like EAA Hydration work incredibly well for better recovery and muscle health and help individuals escape more significant risks.

The research found that exercise-snacking, including walking for two minutes every half-hour or performing chair squats movements, enabled leg muscles to better absorb and incorporate amino acids from their bloodstreams than when sitting nonstop.

Amino acids are critical for effectively repairing and building muscles, so to enhance amino acids take whey protein supplements and perform exercise snacking to maintain healthy and strong muscles.

Jumping Jacks or Office Squats?

Think about which type of exercise snack you'd enjoy most and which would fit into your daily life. If you're catching a few moments between meetings at work, consider taking a sprint up the stairs or completing a two-minute stroll down the hallway.

If it's easy to find some privacy and you have more than just a few minutes, why not do fifteen chair squats?

To do it,

  • Start by standing in front of a chair, facing away.
  • Keep your feet shoulder-width apart, with toes pointing ahead.
  • Ensure that your spine is neutral and your head and chest are raised. Engage your core as you bend your knees and lower your hips downwards and backward. You can raise your arms in front for extra stability while lowering yourself toward the floor.
  • Lightly tap the chair with your butt without sitting down.
  • Squeeze your glutes and hamstrings to move your hips forward and up, returning to the starting position.
  • Repeat 3 sets of 10 reps.

Another option that can play incredibly well for snacking exercise is a dozen jumping jacks with your office door shut.

To do jumping jacks,

  • Start by standing straight with your legs together and hands by your sides.
  • Bend your knees slightly to jump up high in the air.
  • As you jump, spread your legs to shoulder-width distance and stretch your arms over your head.
  • Jump back to the starting position.
  • Repeat for the desired number of reps.

Exercise snacking is the perfect trick for busy people who can't commit to an exercise routine. Not only does exercise snacking require no more than a minute or two, but it should also be implemented frequently - every half hour if possible.

Besides your regular workouts, exercise snacking should also be utilized for maximum potential health benefits. With exercise snacking, you won't have to worry about finding time to squeeze in a full-blown exercise session after work.

Instead, break your day into mini-exercise sessions that engage your heart rate and breathing. Exercise snacking makes exercise easily accessible and can fit into any lifestyle.

This year, why not resolve to exercise more? Exercise snacking can make it easier; you don't need much space or unique clothes. And you can do exercise snacking almost anywhere. If you are feeling low on energy you can take Pre Workout Powder to boost strength and enhance energy.

Maybe you can jump around in your cubicle for a few minutes during lunch break, take a quick hike in the living room before dinner, or even work out while sitting on a long flight. With exercise snacks, we can start getting healthier and better even if life is busy.


Exercise snacking is the next best thing 2023 has gotten for all its lovely couch potatoes. Instead of sitting dumbly on your sofas all day long or exhausting yourself in gyms with huge memberships, you can just perform a 2-minute exercise and help yourself with easy and good aerobic fitness.

Research proves that sticking to a sofa can be terrible for laziness and your muscles. The muscles reduce their ability to use amino acids, the building blocks of proteins that help repair and build muscles, bringing your system to a collapse.

These 2-minute movements, like snacking on stairs, jumping jacks, and office squats, can redeem the body’s ability to use amino acids and build muscles. It's a two-in-one deal. Grab it before it's too late!

Article Sources

  • Jenkins, E. Madison, et al. ‘Do Stair Climbing Exercise “Snacks” Improve Cardiorespiratory Fitness?’ Applied Physiology, Nutrition, and Metabolism, vol. 44, no. 6, June 2019, pp. 681–84. (Atypon),
  • Shad, Brandon J., et al. ‘One Week of Step Reduction Lowers Myofibrillar Protein Synthesis Rates in Young Men’. Medicine and Science in Sports and Exercise, vol. 51, no. 10, Oct. 2019, pp. 2125–34. PubMed,

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Luna Morin

Luna is a freelance writer, passionate about bringing a positive change in people’s lives by producing well-researched content related to health and fitness. She makes sure that her content is relatable to her audience by exploring the latest trends in fitness.

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