Exercise Snacks: Why One Minute Is a Real Amount of Movement

I have a confession. Some days the most I move is the walk from my desk to the fridge and back. Then I remember what is sitting on the corner of my desk, I pick it up, and I put on one song.

That's it. That's the whole thing. One minute, sometimes three, and I'm a different person for the next two hours.

For years I thought this was just my little habit, the reason the Ubarre lives on my desk instead of in a closet. Turns out it has a name. Researchers call it an exercise snack, and they have been quietly proving that it works.

So we're making it official. Welcome to Minute Moves, our ongoing series of one minute moves you can do with a Ubarre, a pair of Uwraps, and whatever floor you happen to be standing on.

What is an exercise snack?

An exercise snack is a short, intentional burst of movement, usually under five minutes, done a few times throughout the day instead of (or on top of) one long workout. Think stairs taken on purpose, a set of squats while the kettle boils, or a minute with a weight between emails.

The key word is intentional. Walking to the car doesn't count. Picking up your Ubarre and pressing it overhead until the song ends? That counts.

You'll also hear it called exercise snacking, micro workouts, or “snacktivity,” which is my favorite word of the year and I refuse to stop saying it.

Do exercise snacks actually work?

Short answer: yes, and better than most of us would guess.

A systematic review published in the British Journal of Sports Medicine pooled eleven randomized trials with 414 people. Their definition of a snack was a bout under five minutes, done at least twice a day, at least three days a week. Those snacks measurably improved cardiorespiratory fitness in adults. (Express & Star)

Here's the part I love most. Roughly 83% of the people in those studies actually stuck with it. (Tom's Guide) That's the whole secret, isn't it? The best workout is the one you'll do again tomorrow.

Another review looked at snacks as a way to break up long stretches of sitting. Researchers there suggest one to five minutes of movement every 30 to 60 minutes, and saw better blood sugar and blood pressure responses when people did it. (The Standard)

To be fair to the science: most of these studies ran for weeks, not years, and researchers don't call snacks a full replacement for strength training and longer cardio. I don't either. Think of them as the thing that keeps you moving on the days the hour never shows up.

Five Minute Moves to start with

Each one takes sixty seconds, or one song if you'd rather not watch a clock. Use whichever Ubarre is nearest and pick a weight you can control the whole minute. Do one, do all five, do one now and one after lunch. There is no wrong way to snack.

Minute Move no. 01: Seated press and lean

Sit tall with your legs long. Press the Ubarre straight overhead. Lean back an inch at a time until your abs start to argue, then come back up. Repeat until the song ends.

Works: shoulders, arms, core. Where: the floor, the rug, the end of the bed.

Minute Move no. 02: Legs-up press

Lie on your back with your Uwraps on and float both legs up toward the ceiling. Press the Ubarre straight up over your chest. Keep the weight still, lower one leg a few inches, bring it back, then switch. Breathe out every time a leg goes down.

Works: core, hips, shoulders. Where: the rug, the bed, the hotel room floor.

Minute Move no. 03: Kneeling press out

Kneel tall with your knees under your hips. Hold the Ubarre upright by both sides at chest height. Press it straight out until your arms are long, pause, then pull it back in. Keep your ribs down and your glutes squeezed so your core joins the party.

Works: shoulders, arms, core. Where: anywhere you can kneel. Grab a pillow if the floor is tile.

Minute Move no. 04: Lunge and hold

Uwraps on, Ubarre held at your chest like the photo at the top of this post. Step one foot back and lower until both knees bend, then push through your front heel to stand. Alternate legs for the full minute. The Uwraps make that back leg work harder on the way up.

Works: legs, glutes, balance. Where: a balcony if you have one, a hallway if you don't.

Minute Move no. 05: Stairs, weighted

Keep your Uwraps on and take the stairs on purpose. Up and down for one minute, a little faster than feels polite. Stair climbing is one of the exact snacks researchers use in their studies, and the Uwraps make it count a bit more.

Works: legs, heart, lungs. Where: any staircase, even two steps.

New Minute Moves land here and in your inbox as the series grows. Want the full length versions? They live on our Workouts page.

How to actually make it a habit

The moves are the easy part. Remembering to do them is where we all fall off. Here's what works for me.

Leave it out. This is the whole reason I designed the Ubarre to be beautiful. If your weight is hiding in a closet, you will never snack. If it's sitting on your desk looking gorgeous, it's an invitation every time you glance over.

Pin it to something you already do. Coffee brewing, a meeting ending, the kids' bath running. Same moment every day and your brain stops asking whether you feel like it.

Use a song, not a timer. A timer feels like homework. A song feels like a dance break. Pick a good one.

Count snacks, not minutes. Two or three a day is a great start. Some days it'll be one. One is still a real amount of movement. Oh, yes.

Exercise snack FAQ

What is an exercise snack?

A short, intentional burst of movement, usually under five minutes, done a few times a day. Stairs on purpose, a set of squats, or a minute with a hand weight all count.

How long should an exercise snack be?

Most research uses bouts of one to five minutes. Our Minute Moves are sixty seconds each, so you can stack a few if you want more.

How many exercise snacks a day should I do?

Studies commonly use at least two a day, three or more days a week. Start with two and build from there.

Can exercise snacks replace a full workout?

Not entirely. They improve fitness and break up sitting, but researchers still recommend longer cardio and strength work when you can fit it in. Snacks fill the gaps.

Do I need equipment for exercise snacks?

No. Bodyweight works. A Ubarre or Uwraps add resistance, and keeping them in sight is what reminds you to move in the first place.

What Ubarre weight should I use for Minute Moves?

The Ubarre comes in 4 to 16 pounds, all the same shape. Choose a weight you can control with good form for the full minute. When in doubt, go lighter.

One more thing

I didn't build EQUIPT to get anyone to live in a gym. I built it so movement could live in your house, on your desk, next to your coffee. Exercise snacks are that idea with a lab coat on.

So go grab whatever's nearest. One song. Starting now.

xx,
Kodi

Starting your collection? The Ultimate Kit gives you four Ubarres and a pair of Uwraps, which covers every Minute Move in the series.