Feed Your Fitness with Exercise Snacks

Some days feel packed from the moment you wake up—helping kids get out the door, juggling chores, answering messages and emails, and tackling long stretches at work. By the time you look up, the idea of fitting in a full workout can feel out of reach. Enter: exercise snacks.

If long workouts are hard to squeeze in, shorter bursts of movement can help you keep moving. A few minutes here and there can help your heart, your muscles, and your mood. Short, 1–5 minute bouts of activity done a couple of times a day have been shown to support heart and lung health, even in people who aren’t very active. Every small effort counts.

This Monday, Try These Exercise Snacks

You can mix and match these ideas based on how you feel and how much space you have. Aim for about 30 seconds to 1 minute for each movement, or count 10-15 repetitions. You can also try habit stacking—pairing a movement with something you already do every day, like waiting for coffee to brew or heating up lunch. 

Cardio Boosters

High Knees or Marching in Place
Lift your knees one at a time, like marching. This gets your heart pumping and warms up your legs without needing much space.

Jumping Jacks or Step Jacks
If jumping does not feel good, step one foot out to the side at a time as you raise your arms. This raises your heart rate and helps with coordination. Perfect for a quick energizer during a mid-afternoon slump.

Stair Walks
Walk up and down a flight of stairs at a comfortable pace. A great option when you need a mental reset after a long screen session.

Strength Builders

Squats or Chair Sit-to-Stands
Lower into a squat or half-squat, keeping your weight in your heels, then stand back up. This strengthens your thighs and glutes, which support everyday movements. If you prefer a variation, chair sit-to-stands are another great way to build strength using the same muscles.

Lunges
Step one foot forward and bend both knees slightly, then return to standing. Try a few lunges while tidying up or as an energy boost on your lunch break.

Pushups
Drop into a few pushups the next time you find yourself on the floor playing with your kids or anytime you want to wake up your upper body. Pushups help strengthen your chest, shoulders, arms, and core. If you want a gentler option, you can modify by dropping to your knees or using a counter for support.

Core and Posture Wake-Ups

Standing Bicycle Crunches
Bring one knee toward the opposite elbow while standing tall, then switch sides. This wakes up your core without getting on the floor. The classic floor version works too!

Wall Plank
Place your hands on a wall at shoulder height and walk your feet back slightly so your body forms a straight line. Hold for 20-30 seconds to strengthen your core and shoulders.

Mountain Climbers
Start in a plank position and alternate bringing your knees toward your chest. This raises your heart rate while engaging your core, shoulders, and hips. You can move slowly for stability or pick up the pace for more of a cardio challenge.

Make it Fun

Dance Break
Put on a favorite song and move however feels good. Dancing can lift your mood, reduce stress, and still count as cardio.

How to Build your Exercise Snack Routine

You don’t need to do everything at once. Try this simple formula:

• Move 2 times a day
• At least 3 days this week
• For about 5 minutes each time

That is your 2 + 3 = 5 exercise snack goal.

This Monday, choose a couple movements that feel doable and work them in whenever you have five minutes to spare. If it helps, set a quick reminder on your phone to nudge you to do another round later in the day. These exercise snacks can make it easier to stay active and feel your best, even on your busiest days.