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  • Northeast Wisconsin
  • March 2017
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Ten-minute exercise snacks

“I don’t have time” is probably the most used and abused excuse for not working out.

But, that excuse is now officially invalid.

Ten-minute high-intensity workout sessions — a.k.a. exercise snacks — are poised to become the research-supported exercise regimen anyone can fit into his or her day.

What is an exercise snack?

We all know what snacks are: smaller food portions we consume between meals to satisfy our sweet tooth, keep our appetites at bay or fill our daily macros.

And, we also know what exercise is: physical movement for the purpose of getting fit, staying fit or having fun.

People typically think of snacking and exercise in opposition to each other. Gym newbies, for instance, often watch the calorie counter on the cardio machines, anxious to reward themselves with a snack they’ve “earned” after they burn a certain number of calories.

Unfortunately, this “exercise now, snack later” attitude can be detrimental to fitness goals. It’s easy to underestimate how much we eat and overestimate how hard we work. The adage remains true: you can’t out-train a bad diet.

But what if exercise itself became a snack?

Combine the concept of smaller portions with physical activity and you’ve created exercise snacking. In contrast to traditional workouts that last 30 minutes or longer, an exercise snack is a short burst of activity, typically 10 to 12 minutes max.

Ten-minute exercises and health benefits of exercise snacking

Not only are exercise snacks shorter, they also yield certain health benefits, and they do it better than your typical gym session.

For example, exercise snacks provide a novel way to control blood sugar. Performing 10 to 12 minutes of intense exercise before meals regulates blood sugar throughout the day.

Think of it as priming your muscles to accept the calories you’re about to eat. Recently exercised muscles soak up blood glucose like a sponge in a swimming pool. Even though eating elevates blood sugar, the exercise snack lessens the overall blood sugar spike. The effects are especially promising in people with insulin resistance.

In addition to managing blood sugar, exercise snacks also benefit blood pressure. Taking three 10-minute walks throughout the day lowers blood pressure longer than one 30-minute walk. This type of exercise snack doesn’t require the same intensity as pre-meal exercise snacks, but its effects most benefit people at risk for cardiovascular disease or who have elevated blood pressure.

On the practical side, exercise snacking spreads physical activity throughout the day more effectively, too. Although 30 to 60 minute gym sessions still have their place, many people who are physically active most days still spend lots of time being sedentary. Smaller bursts of physical activity make it less likely for you to stay seated for extra-long stretches and get you moving more overall! 

This article is printed with permission from to GBNutrishop.

Brandon Hintz is the owner of Lineville Nutrishop LLC, a locally owned and operated business specializing in sports nutrition, weight loss and general health. International Fitness Certified. Free meal plans and can do events at your business or local gym. Located in the Urban Edge Center in Suamico. For more information you can contact them at This email address is being protected from spambots. You need JavaScript enabled to view it. or facebook at lineville nutrishop or call them at 920-544-9274. Product information at

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