A Guide to Transformative Exercise Snacks 💪

It doesn’t matter if you run a business or work in one. Unless you work with your hands, preferably outside, you probably share this one trait:

You sit on your arse for most of the day.

The role has a lot of names. Office, knowledge or information worker. Or a remote worker, telecommuter, or digital nomad. Or a pixel pusher. We all sit in a chair, stare at a little box of lights, and have long talks over video conferences.

Spoiler alert: We’re not built for this. and your evolutionary biology isn’t happy about it.

• People who sit the most have a 49% greater risk of dying early compared to those who sit the least.
• Prolonged sitting is linked to a 112% increase in the risk of type 2 diabetes.
• Sitting for long periods is associated with a 147% increase in cardiovascular events.
• For each two-hour increment in sitting time, the risk of obesity and diabetes increases by 5% and 7%, respectively.
• The risk of sarcopenia (muscle loss) increases by 33% for each one-hour increment of sitting.
• People who spend almost all of their working time sitting have a 1.4-times greater chance of premature death after 12 years compared to those who sit less at work.
• Some experts say that people who are inactive and sit for long periods have a 147% higher risk of suffering a heart attack or stroke.

Scary stuff. So I started using a standing desk. Improvement? Yes. but I still didn’t feel great. While absorbed in the work I was doing, I’d still hold a static position and found that my neck, shoulders and back would start aching.

Enter the exercise snack.

For 21 days, I took a 2 minute break between every hour of work to do some kind of movement. It completely changed the way I felt at the end of the day. Here’s why.

• A short bursts of exercise can trigger the release of endorphins. Like a “runner’s high,” my was better, and stress was reduced the same as if I had a longer workout.
• Like a longer workout, my metabolic rate was elevated. In other words, I continued to burn calories after going back to work.
• Studies found that brief, vigorous exercise bursts also lead to cardiorespiratory fitness that is comparable to longer sessions.
• Before a meal, exercise snacks will enhance your insulin sensitivity (lower blood sugar spikes) just like a longer workout.
• Just 2 minutes will improve muscle strength and endurance over time, much like longer strength training sessions.

Let’s say that your work from 9–5 with an hour for lunch (like the olden days). If you got seven two-minute snacks, some research is touting that those fourteen minutes would have the same benefit as an hour at the gym after work.

Does that mean you should skip the gym? Absolutely not. This is about mitigating the thing our body wasn’t meant to do (sit all day), not hack your exercise commitment.

The options for snacks are limitless, but I’ll give you ten of my favorites. All you need is a timer (I use the one on my watch or desk), and do an AMRAP (as many reps as possible) for the duration of two minutes. Mix and match throughout the day for cardiovascular and muscular endurance (These are in descending order of intensity/difficulty).

Cardiovascular

1. Burpees

Start standing, squat down, place hands on the floor, jump feet back to a plank, jump feet forward, and explode up into a jump. Repeat quickly.

2. Jump Squats

Start in a squat position, then explosively jump up, reaching arms overhead. Land softly back into a squat and repeat.

3. Skaters

Stand with feet hip-width apart, jump to the side on one foot, bringing the other leg behind you. Alternate sides in a lateral hopping motion.

4. Standing Cross-Body Knee Drive

Stand with feet apart, lift one knee across your body toward the opposite elbow, then alternate sides. Do this quickly, engaging your core.

5. Jumping jacks

Begin standing with hands at sides and feet under your hips. Jump your feet out to just outside shoulder width. At the same time raise your arms keeping them straight and above your head.

Muscular Endurance

1. Push-Up Shoulder Taps

In a high plank position, do a push-up, then tap each shoulder with the opposite hand at the top. Repeat for time or reps.

2. Reverse Lunges with Knee Drive

Step one foot back into a reverse lunge, then drive the knee up as you stand. Repeat on one side or alternate legs.

3. Wall Sit

Lean against a wall and slide down until knees are at a 90-degree angle. Hold this seated position, engaging your thighs and core.

4. Pulsing Squats

Lower into a squat position and hold at the bottom, then pulse up and down a few inches, 3x. Focus on small, controlled movements to keep tension in your thighs and glutes. Go. back to a full squat and repeat.

5. Sun Salutations

This is actually a yoga sequence comprised of 5 poses. Repeat these movements for 2–3 minutes depending on your pace.

Give these a try for your next three weeks of desk-work and let me know how you feel. Set a timer for every hour and make it non-negotiable. It’s only 14 minutes out of an 8 hour day, but it can transform your health.

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