Bite-size workouts can help you see results when your schedule is packed. We take a PT-approved look at the benefits, and the 15 minute workout you need in your life.

Constantly running out of time to reach your weekly exercise targets? You’re not alone. More than a quarter of adults across the world don’t get a sufficient amount of exercise, according to a World Health Organization (WHO) study.

The NHS recommends doing at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity per week. That can be spread evenly over four or five days a week or broken down into daily bitesize chunks. Enter ‘exercise snacking’ – a potential answer for those looking to fit exercise into their lifestyle, no matter how little time they have.

“Rather than being about dropping the dumbbell and stopping mid set for a quick bite to eat, it’s about breaking down movement into smaller chunks and spreading them throughout the day,” explains Monty Simmons, a leading personal trainer specializing in biomechanics.

How small can your exercise ‘snacks’ be?

Ok, let’s get straight to what you really want to know: how tiny are these workouts we’re talking about?

Small. In a study by the University of Bath, four weeks of 60-second exercise snacking increased the number of sit-to-stand repetitions participants could complete within that time by 30%, leg strength and power increased by 5% and 6% respectively and thigh muscle size increased by 2%.

And potentially smaller still. One study from the University of Texas suggests that even four-second bursts of exertion can improve fitness levels - but these require tremendous bursts of power. Participants did either 18 sprints with 30-second rests between each or 30 sprints with 15-second rest periods at 80% of their maximum heart rate - but that may not be in everyone’s reach.

So what is more realistic? “It's important to consider what you want to achieve through exercise,” explains Simmons.

“The optimal workout duration can vary depending on your goals. If you're looking to build muscle, increase flexibility, and improve overall fitness, you may need to spend more time exercising - I generally recommend aiming for between 30 and 60 minutes per session.”

But can you cut down those chunks and still see results? “If you're short on time, you have options,” says Simmons. “One strategy is to prioritize specific exercises during shorter workouts.

“Another approach is to try completing two sets of two exercises per muscle group, with sessions lasting no longer than 15 minutes, five to seven days per week.”

“It’s important to keep in mind that different types of exercises produce different types of fitness. Frequency and consistency are not more important than duration; they’re just different components of fitness.”

The takeaway is this: “To optimize your fitness routine, incorporate both long-duration aerobic workouts, such as 45–60-minute runs to sufficiently stress your body if you’re fit and resistance-based exercise snacks throughout the day,” says Simmons.

And remember: consistency over a "feast or famine" mentality is key.

The benefits of bite-sized workouts

They make it easier to maintain a healthy weight

Research suggests that splitting a long workout into shorter bouts or exercise snacks lasting more than 10 minutes can be more beneficial for weight loss than doing longer sessions.

They release more happy hormones

Researchers at the University of Turku, Finland, found that short and sweet HIIT workouts release more endorphins than traditional aerobic workouts.

They help you find the time to work out

“If your excuse to swerve exercise is not having the time, these shorter sessions can help with consistency and motivation by helping you fit in more sessions more often,” enthuses Simmons.

They interrupt the negative effects of your desk job

The science suggests that exercise snacking reduces your cardiometabolic risk (which includes insulin resistance, pre-diabetes and cardiovascular disease) that can be caused by a sedentary lifestyle spent sitting at your desk or on the couch for prolonged periods.

The benefits really do add up

“One study tested young adults who don’t exercise much, doing three 10-minute, whole-body HIIT sessions per week or six weeks. It revealed that even that minimal amount can improve heart rate variability and reduce resting heart rate,” says Simmons.

How to make time to workout

• “Set a realistic workout duration for your day," says Simmons. "Breaking down a one-hour workout into four 15-minute sessions can be a great way to fit exercise into a busy schedule while still achieving results. Research shows these bite-size programs can be effective for getting adults exercising with minimal equipment at home.
• “Plan ahead and make sure your workout is scheduled like any other commitment.
• "Commit to exercising with others - you’ll turn up if you don’t want to let your friend or trainer down."
• “Pick a convenient location, get some at-home equipment or, if being in the gym gets you going, sign up to your local near work, near home or somewhere in-between.
• “Take the stairs instead of the elevator or go for a walk during your lunch break.
• “Book a class, then you’re stuck there until it ends - this obligation can be helpful.
• “Don't be intimidated by longer workouts - break them down into smaller, more manageable chunks.”

The 15-minute workout

The type of exercise you do matters: “It’s important to note that if your exercise snacks mainly consist of resistance-based exercises, such as squats and push-ups, they may not improve your cardiorespiratory fitness,” says Simmons. “This HIIT session should get your heart rate where it needs to be.”

The warm-up

Duration: 2 minutes

Technique: Jog in place or do some light cardio (e.g. jumping jacks) to get your heart rate up.

Main section (8 minutes)

Do each exercise for one minute, at an all-out intensity for 10 seconds, followed by 20 seconds of jogging at low intensity. Do this twice for each exercise (e.g. 10s of all out burpees, 20s light jogging, 10s all-out burpees, 20s light jogging, before moving onto the next exercise).

Burpees

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Start in a standing position then drop down into a push-up position. Do a push-up before jumping back to a standing position. Jump into the air with arms extended overhead. Do it again.

Pro tip: Be springy on the feet and keep a tight core - it will help you move faster.

Mountain climbers

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Start in a plank position with a straight line from nose, to hips to toes. Alternate bringing each knee tightly to the chest as if running on the spot horizontally.

Pro tip: Keep your hips level with your shoulders without allowing them to sag.

Jumping jacks

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Stand with your feet together and arms at your sides. Jump up spreading your arms and legs outwards, landing shaped like a star. Jump again to bring your arms and legs back to the starting position. Keep going.

Pro tip: Keep your legs stiff but your feet and ankles springy - you want to feel bouncy but keep up the pace.

Squats to overhead press

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Start in a standing position with your feet hip-width apart, holding a dumbbell or weight in each hand at shoulder height. Squat down, then push back up to a standing position while pressing the weights overhead. Lower back into your squat before powering back up again.

Pro tip: Use your glutes and legs to power up and thrust the dumbbells overhead.

High Knees

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Stand with your feet hip-width apart. Run in place bringing your knees up above your waistline.

Pro tip: Stand tall and engage your core so your hip flexors can pull off a solid frame.

Push-ups

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Start in a plank position with a straight line from nose, to hips to toes. Lower your body down towards the ground by bending your elbows. Push back up to the starting position.

Pro tip: Keep your hips level with your shoulders without allowing them to sag.

Jump Squats

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Standing with your feet hip-width apart, lower into a squat position Jump up explosively before lowering back into your squat.

Pro tip: Land with soft knees to keep the movement as fluid as possible.

Lunges

Sets and reps: 2 x 10 seconds + 20 seconds of jogging

Technique: Start in a standing position then step forward with one foot and lower your body down until both knees are bent at a 90-degree angle. Push off the back foot to return to the starting position and repeat stepping forward with the other foot.

Pro tip: Experiment with different stance widths to find your balance.

Cool-down

Duration: 2 minutes

Technique: Jog in place or do some light cardio (e.g. jumping jacks) at low intensity to bring your heart rate down.

Stretching

Duration: 3 minutes

Technique: Stretch your legs, focusing on your quadriceps, hamstrings, and calves.