Overcome Low Motivation and Lack of Time With Workout Snacks!
How many times have you told yourself, “I’ll work out later this afternoon, I just don't feel like it right now” only to watch the day slip away?
You’re not alone.
Every week, I talk with busy professionals who want to exercise, but can’t seem to get started. They blame time, equipment, or their schedule. But the truth is, the biggest barrier is almost always motivation.
One of the simplest and most effective strategies is something called “workout snacking.”
Instead of saving all your energy for one big 30-minute session, you sprinkle short, high-quality “snacks” of movement throughout your day. Think squats while the coffee brews or a wall sit while brushing your teeth.
At first, it may sound too short to matter. But the research tells a different story.
What Is Workout Snacking?
Workout snacking is exactly what it sounds like—breaking up exercise into small “snacks” sprinkled throughout your day.
Instead of setting aside a 30-minute block (that’s easy to skip when life gets busy), you fit in 2–5 minute bouts of meaningful movement. Your body doesn’t care if it’s all at once or in pieces it only cares about the stimulus.
Why This Works (The Science Behind Workout Snacking)
1. One set can be enough.
A 2010 meta-analysis by Brad Schoenfeld compared single-set training with multiple sets. While athletes saw slightly more benefit from multiple sets, the research showed that one intense set taken to momentary muscle failure produced nearly the same strength and muscle gains for most adults (Journal of Strength and Conditioning Research, 2010).
James Krieger’s 2009 meta-analysis reinforced this point, showing that the majority of benefits come from the first set, with diminishing returns after that (Journal of Strength and Conditioning Research, 2009). In other words: short, high-effort bouts are highly effective.
2. Adaptations don’t require long durations.
Research from Martin Gibala’s lab at McMaster University flipped conventional cardio wisdom upside down. In one landmark study, participants did just three 20-second sprints with rest in between—1 minute of total work. After six weeks, they improved aerobic capacity, insulin sensitivity, and muscle mitochondrial function just as much as participants who cycled for 45 minutes per session (Journal of Physiology, 2006).
That means even very brief bouts of elevated heart rate can trigger powerful health adaptations.
3. Breaking up activity provides unique benefits.
A Canadian study tested whether short “exercise snacks” could improve fitness. Participants climbed stairs in three 6-minute sessions spread throughout the day. After six weeks, their cardiorespiratory fitness significantly improved—even without traditional workouts (Francois et al., 2016, Applied Physiology, Nutrition, and Metabolism).
Other research shows that breaking up sitting time with just 3 minutes of walking every 30 minutes improved blood sugar control in overweight adults (Dempsey et al., 2016, Diabetologia).
Together, this evidence shows that scattered bouts of activity are not only effective—they may be more practical and sustainable than long sessions.
What Does This Look Like In Real Life?
The key to making workout snacks effective isn’t just doing a few reps it’s how you perform them.
Most people rush through bodyweight moves, letting momentum and gravity do the work. That won’t trigger meaningful change. What matters is time under tension and intensity.
Here’s what that looks like:
- Squats while your coffee brews: Instead of bouncing up and down, lower yourself slowly for a count of 4, pause briefly at the bottom, then rise over another count of 4. Aim for about 60–120 seconds of continuous tension. By the last reps, your legs should be burning.
- Push-ups before your next Zoom call: Keep your body rigid, lower in 4–5 seconds, press back up in 3–4 seconds. If full push-ups are too difficult, modify on a bench or countertop. The goal is to keep muscles under strain, not just hit a number.
- Wall sit while brushing your teeth: Slide down until your thighs are parallel to the floor and hold. Focus on eliminating wiggle room, no resting hands on your legs, no bouncing. The shake is where the change happens.
- Calf raises while waiting for the microwave: Press up slowly, hold at the top for 2 seconds, then lower in 4–5 seconds. Do them single-leg for even more intensity.
- Band Rows while watching Netflix: Keep steady tension on the band the entire time no slack. Pull slowly, squeeze your shoulder blades together, and resist the urge to let the band snap back.
The goal with each snack isn’t the rep count it’s working the muscle to fatigue in a safe, controlled way. Done correctly, even one set can deliver the same stimulus as longer workouts.
Your Action Items!
If you’ve been struggling to stay consistent because you’re “too busy” or “not motivated,” here’s your challenge for this week:
- Pick one snack exercise from the list above.
- Slow it down. Move with control—4–5 seconds down, 3–4 seconds up. No momentum, no shortcuts.
- Aim for 60–120 seconds of tension. By the end, your muscles should be burning and shaking—that’s how you know you’ve reached the right intensity.
- Anchor it to a daily trigger. Tie it to brushing your teeth, brewing coffee, or another built-in routine.
When you stack these micro-sessions into your day, you don’t need more time—you just need focus. Over time, this consistency will build strength, energy, and confidence without derailing your schedule.
Doing It Alone Is Hard! Ready To Have An Expert On You Side?
Book your FREE Discovery Call today and we’ll show you how two short workouts per week can finally deliver the results you’ve been chasing.