Exercise Snacks: Quick Workouts for Office Workers to Stay Active
Exercise snacks are a game changer in the health and wellness world for busy professionals. It is not a new concept, however it has been getting a lot of attention recently. So what exactly are they? We would love for us to snack on delicious snacks in between exercises, but that is not what we are referring to here. Exercise snacks can be defined as isolated ≤1 min bouts of vigorous exercise performed periodically throughout the day.
Benefits of exercise snacks
What is the biggest and most common challenge faced by busy office workers, busy mothers, and business owners? Time. Many people often say, “I have no time to exercise for 1 to 2 hours every other day.”
While prioritizing our health, fitness, and longevity is essential, we must also recognize the fast-paced lives we lead. Projects, deadlines, family obligations, and bill payments understandably consume much of our time. Carving out a full hour for a workout can feel daunting, akin to setting aside time for a complete meal.
This is where exercise snacks come into play. By integrating short bursts of physical activity throughout the day, individuals can effectively counteract the time constraints that often hinder their fitness routines and break up patterns of a sedentary lifestyle.
These quick, manageable sessions can easily fit into a busy schedule, allowing for movement during breaks, between meetings, or while waiting for dinner to cook (a comprehensive list of examples to come below). Rather than viewing exercise as a lengthy commitment, it can be reimagined as a series of brief, energizing intervals that collectively contribute to overall health benefits.
Studies show that exercise snacks can improve cardiorespiratory fitness and indices of cardiometabolic health in previously inactive adults. For example, short bouts of exercise can enhance cardiovascular health by improving blood flow and reducing the risk of heart disease. We should really aim to interrupt sedentary time with bouts of low to moderate-intensity physical activity such as walking, climbing stairs, doing squats, and more.
For those who have the luxury of time and the financial means to invest in their fitness journey, exploring the gym can be an exciting first step. In this blog, we’ll provide valuable insights on how to find the best personal trainer to support your goals. We strongly encourage beginners to work with a trainer initially; this not only helps prevent injuries but also accelerates progress, ensuring you achieve results more quickly and effectively.
Comprehensive List of Examples
Office
Take the Long Way to the Water Cooler. Instead of going to the nearest water cooler, walk further away to sneak in extra steps throughout your day.
Chair Squats While on the Phone. While talking on the phone, stand up and sit down (squat) for 10–15 reps. This can be done multiple times per conversation.
Standing Calf Raises While Waiting for Coffee. Stand near the counter while your coffee brews and do calf raises. Lift your heels up, hold for a second, then lower. Aim for 20 reps.
Push-ups During Bathroom Break. Before returning to your desk, do 10–20 push-ups to engage your upper body. It’s quick and effective.
Plank During a Zoom Call. While on a video call (especially when you're muted), sneak in a plank. Hold it for 20–30 seconds. You can also do modified planks by resting on your knees if needed. Or take your meetings while standing.
Step Out Lunges When You’re Stirring Dinner. When stirring dinner on the stove, add step-out lunges. Lunge forward, come back, and repeat for 10–15 reps per leg.
Extra Steps to the Printer. If you have to print something, walk a little further to use the printer or walk to a different floor for a printer.
Standing Toe Touches. Stand tall, bend at your waist, and try to touch your toes. Hold for 5–10 seconds to stretch your hamstrings and lower back.
Quick Arm Circles. While seated, extend your arms straight out to the sides and make small circles. Gradually increase the size of the circles for 20–30 seconds.
Extra Steps While on the Phone. Walk around while taking a call, especially if it’s a casual one. Aim for 1–2 minutes of walking.
Wall Sit While Waiting for Food to Cook. While your food is cooking in the oven or microwave, do a wall sit for 30–60 seconds to activate your thighs, glutes, and core.
Home
Push-ups During TV Commercials. While watching TV, do 5–10 push-ups every time an ad comes on. Great for the chest, arms, and shoulders.
Tricep Dips Using the Couch. Use the edge of the couch or a chair for tricep dips. Lower your body down and push back up. Do 10–15 reps.
Quick Sprints in Place. Do 20–30 seconds of fast sprints in place, lifting your knees high and pumping your arms, either in your living room or office space. For an added challenge, do this with a flight of stairs.
Seated Arm Raises While Watching TV. Sit down comfortably and raise your arms overhead as if you're reaching for the sky. Lower and repeat for 15–20 reps. You can even fill up water bottles and use them as weights.
Superman While Watching TV. Lie on the floor in a facedown position, with your legs straight and your arms extended in front of you. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs off the floor, or until you feel your lower back muscles contracting. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously. Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air. Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
Quick Lunges While Folding Laundry. While folding clothes, alternate lunges forward in place for 10–15 reps per leg.
Jump Rope (Imaginary). Pretend to jump rope while standing or walking around the house or office. Aim for 30 seconds of fast-paced imaginary jumping.
Squat to Chair While Watching TV. Stand in front of a chair and do a squat every time something happens on screen, like a plot twist or commercial break. Aim for 20–30 squats during the show. This number is simply a guide, not a rule.
Trunk Twists While Waiting for Coffee. While your coffee is brewing, twist your torso side to side with your arms extended at shoulder height. Repeat for 30 seconds.
Squat Pulses While Watching TV. Hold a squat position and pulse up and down for 20–30 seconds. This engages your quads and glutes without needing to get up.
School
Quick Bodyweight Squats Between Tasks. Every time you switch between tasks or after finishing an email, do 10 quick bodyweight squats to stay active.
Jumping Jacks While Waiting for the Elevator. Do jumping jacks for 30 seconds while waiting for the elevator to arrive. Perfect for a quick cardio burst, not so perfect if you are
Seated Oblique Twists. Sit upright in a chair, place your hands on the back of your head, and twist your torso side to side to work your obliques. Do 15–20 reps.
Extra 10 Steps to the Bathroom. Instead of using the closest bathroom, go to one farther away or take a detour to sneak in some extra steps throughout the day.
Standing Side Crunches While Waiting for the Microwave. While waiting for something to heat in the microwave, do side crunches by bringing your elbow toward your knee. Alternate sides for 20–30 seconds.
Use Stairs Instead of the Elevator. Always take the stairs when possible, or even better, run up a few flights to get a burst of energy and work your legs. Shopping centres, MRT station, apartment and office buildings - the options are endless!
Sneak in 10 Push-ups on a Break. Take a short break, drop down for 10 push-ups, then continue with your task. You can do this a few times a day to stay active.
Reach and Stretch While At Your Desk. Every 30 minutes, stretch your arms overhead and reach for the sky. This can help with posture and reduce desk-induced stiffness.
Plank During Social Media Scrolling. When scrolling through your phone, set a timer for 30 seconds to hold a plank. You can easily work your core without missing much.
Seated Marching While Studying. While sitting at your desk or on the couch, lift each leg as if you’re marching in place. Do this for 30–60 seconds.
Sumo Squats During Your Break. During your lunch or coffee break, take 2 minutes to do sumo squats. Stand with feet wide and squat low, repeating for 10–15 reps.
Conclusion
The whole idea of exercise snacks is to break up periods of prolonged sitting to reduce sedentary behavior. We are all for reducing barriers to a successful health and wellness journey. The exercise-snacking approach not only saves time but also helps maintain consistent activity levels, ultimately enhancing productivity and well-being in a sustainable fashion (FITFAMCO’s favourite concept!).
If you're a nature lover, you might enjoy exploring the benefits of green exercise—connecting with nature while staying active. Check out our article to learn how this approach can elevate your fitness and mental health in unexpected ways.
At FITFAMCO, we're here to support your health and fitness goals with practical, sustainable solutions. Let's make every step count!
Connect with our expert trainers for guidance on building a workout routine that fits your busy lifestyle.
— Written by our nutritionist, Namra.
