Exercise Snacks

What are Exercise Snacks?

Exercise Snacks are bouts of activity, between 1-2 minutes, performed 4 to 10 times a day. Exercise Snacks usually include bodyweight exercises which can be performed everywhere. Sign Up to our newsletter today and get an exercise plan everday in your inbox.

Your Tranings Plan For Today. Repeat 4 - 10 Times.

Perform as many Lunges as possible per side within 33 seconds.
Perform Wall Sit´s for 33 seconds.
Perform 11 Push Ups
Perform 16 Jumping Squads.

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Why are Exercise Snacks important?

Prolonged sitting is associated with neck and back pain, depression, increased blood pressure and diabetes. Exercise snacks are the perfect tool to interrupt prolonged sitting and increase your health and productivity.

Maintain Your Muscles.

If you want to maintain you muscle mass but don’t have time to hit the gym regularly, Exercise Snacks may be the way to go. Research has shown that exercise snacks not only preserve muscle mass but also can increase muscle mass.

Lower your blood pressure.

Regular exercise snacks performed periodically over a day has the potential to reduce your blood pressure.

Regulate Your Blood Glucose.

Exercise snacks before big meals help to reduce blood glucose levels by up to 1.4 mmol/l after eating and up to 24 hours. A healthy blood glucose level reduces the risk of developing diabetes, heart attacks and weight gain.

Improve Your Brain.

Regular exercise improves cognitive function including learning capabilities and memory performance. Get a competitive advantage by using exercise snacks.

Upper Body

Burpee

Start in a standing position, squat down, place your hands on the ground, kick your feet back into a plank position, perform a pushup, jump your feet back towards your hands, explosively jump up. Repeat.

Push Up

Start in a plank position with hands placed slightly wider than shoulder-width apart, lower your body by bending your elbows until your chest nearly touches the ground, then push back up.

Lower Body

Lunges

Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, then push back up to the starting position. Alternate legs.

Squads

Stand with feet shoulder-width apart, lower your body by bending your knees while keeping your back straight, then push back up.

Jumping Squads

Begin with a regular squat, then explode upwards into a jump, and immediately going into the next squat.

Wall Sit

Stand with your back against a wall, bend your knees at a 90-degree angle, and hold the position for a specified time.

Cardiovascular

High Knees

While standing, lift each knee towards your chest alternately in a running motion. Keep a brisk pace for intensity.

Jumping Jacks

Start with feet together, jump, and simultaneously spread your legs while raising your arms overhead. Reverse the motion by jumping back to the starting position.