Frequent small bursts of exercise can be as beneficial as longer workout sessions, recent research suggests. The study indicates that quick exertions of 10 to 30 seconds may consume more oxygen than a continuous, same-length exercise. The implication of these findings? Steps like short walks or using the stairs could potentially help us burn more calories.
The concept of maximising benefits from minimal physical effort is rising in popularity, especially in the realm of physical fitness. This is particularly notable with the rise of alternative methods such as “exercise snacking”, where individuals engage in brief epochs of physical activity distributed throughout the day. This could serve as a counterbalance to the adverse impacts of sitting at a desk all day, a typical experience for many modern employees.
These brief workouts, which can last as short as a minute or less, could bolster cardiovascular health and muscular growth (according to a recent 2024 study). Exercise spells that are less than 15 minutes long could also enhance blood sugar control, along with heart and lung functionality, as other research might suggest.
Furthermore, smaller quantities of intense physical activity interspersed throughout the day may also correlate with a longer lifespan. This new data, conducted by the University of Milan researchers, provides more substance to the growing body of research championing short workout bursts.
In this study, ten healthy, young participants were asked to walk on a stair climber at various intervals, including 10, 30, 60, 90 and 240 seconds. After each exercise, their oxygen uptake was measured over seven minutes, following an initial three-minutes measurement before the exercise while the participants were seated.
Oxygen uptake is an established measure of the amount of oxygen your body utilises while exercising. A common gauge for an individual’s fitness level. The same experiment was duplicated with a new group of 10 participants, but this time on a treadmill.
The result? Walking or climbing stairs in short spurts of 10 to 30 seconds led people to consume more oxygen by 20 to 60 percent than the same exercise continued over the same distance. The findings suggest that the shorter episodes have a substantially higher oxygen cost compared to the extended ones.
This study shows that brief intensive exercises are effective, especially for those of us more sedentary for the majority of the day. Although the study was carried out with the use of treadmills or stair-climbing machines, the strategy can be applied outside the gym as well. Making use of short walks or using stairs to break up long periods of sitting can greatly increase daily energy expenditure and thereby improve health.
Exercise snacking could benefit people with limited gym time. These mini-workouts typically last about five and 10 minutes and can be done multiple times throughout the day. Engaging in small amounts of physical activity throughout the day might have lasting benefits. Regular movement can help boost energy levels, reduce fatigue and fight off negative effects associated with prolonged sitting.
Exercise snacking could be particularly effective for those who grapple to find time for longer workout sessions and prefer to incorporate exercise naturally and sustainably into their routine. Exercise programs based on brief walking bouts are frequently used to aid rehabilitation for individuals with obesity or those recovering from strokes. The convenient aspect of this type of exercise regimen is that it can be integrated into a busy routine even without access to a gym.
Sarah Campus, a personal trainer and founder of LDN Mums Fitness, said one of the best things about exercise snacking is that doesn’t need to be highly structured. She suggested several “snacks” you can incorporate at home, like squats, lunges, and even a little dance. So, the next time you find yourself stuck at your desk or lacking the time for a more conventional workout, perhaps try some “exercise snacking”. It might just give you the boost you need.
