Staying active often feels like a challenge, especially for people juggling packed schedules. Yet, new research suggests that improving heart and lung health might not require long workout sessions after all.
Scientists have found that brief “exercise snacks”—short bursts of physical activity lasting about five minutes—performed twice a day can significantly enhance cardiovascular and respiratory fitness.
The Rise of “Exercise Snacks”
Researchers at the University of Oviedo in Spain examined how these short, flexible workouts can benefit those who struggle to maintain regular fitness routines.
Miguel Ángel Rodríguez, the study’s lead author and a doctoral researcher in clinical research, explained that “When people are asked why they don’t exercise, the most common answers are lack of time and lack of motivation. Exercise snacks directly address both—they’re short, flexible, and easy to fit into daily routines.”
This approach breaks away from traditional workout schedules that require 30–60 minutes at a time. Instead, individuals can complete a few quick, moderate-to-intense exercises during the day—something achievable even for those who consider themselves too busy to exercise.
What the Research Found
Published in the British Journal of Sports Medicine, the review analyzed data from 11 studies conducted across Canada, Australia, China, and the United Kingdom. The research included 414 participants between 18 and 75 years old, most of whom were sedentary or physically inactive. Their exercise routines varied from three to seven days per week, involving anywhere from two to ten short sessions per day, each lasting up to five minutes.
Types of exercises studied included:
1. Stair climbing
2. Lower-body strength workouts such as squats and lunges
3. Tai chi, a low-impact practice that promotes balance and flexibility
A striking finding was that 83% of participants stayed consistent throughout their programs—far higher than the 63% adherence typically seen in high-intensity interval training (HIIT). This suggests that shorter, more manageable sessions may help people maintain long-term fitness habits.
Tangible Improvements in Fitness and Health
The studies measured several health outcomes, including cardiorespiratory fitness, muscle endurance, cholesterol, body fat percentage, and mental health. Even though many participants did less than the weekly exercise time recommended by the Centers for Disease Control and Prevention (CDC)—150 minutes of moderate or 75 minutes of intense activity—they still experienced notable gains.
Short bouts of movement improved heart and lung function in younger adults and increased muscular endurance in older adults. Rodríguez noted that “These gains were achieved with exercise volumes far below current WHO recommendations. This suggests that small, consistent bouts of movement can meaningfully improve fitness.”
Why Short Workouts Work
The simplicity and flexibility of exercise snacks may explain their effectiveness. Small bursts of effort raise heart rate, strengthen muscles, and stimulate blood flow—without the mental barrier of carving out a full hour for the gym.
Cheng-Han Chen, MD, an interventional cardiologist at MemorialCare Saddleback Medical Center in Laguna Hills, California, who was not part of the study, confirmed that “brief periods of moderate-to-intense exercise at least twice a day were associated with improved cardiorespiratory fitness.”
Dr. Chen added that this strategy provides “a potential avenue for sedentary people to gain meaningful health benefits with only short amounts of physical activity.”
Easy Ways to Incorporate Exercise Snacks
For those looking to try this approach, researchers recommend activities that require minimal equipment and fit naturally into daily routines.
Examples of exercise snacks include:
1. Fast stair climbing between work meetings
2. Bodyweight squats or lunges at home
3. Push-ups, burpees, or planks during TV breaks
4. Chair stands or light resistance training for older adults
5. Short tai chi or balance sessions for flexibility and coordination
Rodríguez emphasized the importance of tailoring exercise intensity to age and physical condition. For adults over 50, balancing safety and consistency is essential.
Move More, Even in Short Bursts
The key takeaway from this research is clear—every bit of movement counts. Exercise doesn’t need to involve long gym sessions or strict schedules. Short, consistent bursts of physical activity can strengthen the heart, improve stamina, and support overall health.
As Miguel Ángel Rodríguez noted, “Any opportunity throughout the day to move, even briefly, can make a meaningful contribution. Incorporating short, vigorous snacks of activity whenever possible remains a valuable and accessible strategy for improving overall health and cardiorespiratory fitness.”
Cheng-Han Chen, MD, agreed, emphasizing that these brief workouts are an efficient option for busy individuals to gain heart and lung benefits without demanding time commitments.
By turning brief moments into opportunities for movement—like climbing stairs, doing squats, or taking a brisk walk—anyone can improve heart and lung fitness without needing a gym or a long workout schedule.
