Why 2 Shorter Workouts a Day Are the Ultimate Health Hack!
If you’re someone who feels like you just don’t have time for exercise, here’s some good news: shorter, more frequent workouts sprinkled throughout your day might just be the best thing you can do for your health. And as your qualified trainer, this is something that I have been saying for years and years.
Not only are they easier to fit into a busy schedule, but they can also boost your energy levels, stabilize your blood sugar, and help you shed those extra pounds more effectively than you might think. Gone are the days of long gym sessions or 60-minute workouts.
Recent research and a practical approach to living are shining a spotlight on the benefits of shorter, more consistent movement throughout the day. Let me explain how and why shorter workouts are the winner and these are often referred to as “Exercise snacks”
HERE’S AN EXAMPLE
MORNING: The world is still waking up, and you’re out for a brisk 15 – 20-minute walk. The fresh air fills your lungs, your joints loosen up, and your brain is already thanking you for the serotonin boost. Walking in the morning not only jumpstarts your metabolism but also sets a positive tone for the rest of the day. It’s gentle on your body and helps improve circulation, setting you up for better focus and energy.
But there’s more to it. Walking first thing helps stabilize your blood sugar. When you’ve just woken up, your body is primed to use energy effectively, and a short walk can signal your cells to start burning glucose. This can prevent those mid-morning energy slumps that leave you reaching for another cup of coffee.
LUNCHTIME OR AFTERNOON
Fast forward to the middle of your day. Maybe you’ve been sitting at a desk, scrolling through emails, or managing a house full of to-dos. This is the perfect time for a 7 to 15-minute home workout. Especially using bodyweight exercises which are the best for your overall fitness and help with bone, joint, muscular and heart health as well as being super calorie-burning moves. So no need for weights bodyweight is always the best and most effective option Not only does this break up the monotony of your day, but it also gets your blood flowing and reignites your energy levels.
HOW SHORTER WORKOUTS WORK
Short bursts of exercise—sometimes called micro-workouts or exercise snacks —are like little gifts to your metabolism. They keep your body in a state of “active recovery,” meaning your muscles stay engaged and your energy levels stay higher for longer. A short workout is also just enough to release endorphins without leaving you feeling completely drained.
Think of it as a snack for your body—a quick refuel to keep things running smoothly. Plus, you’re building strength and toning muscles, which over time helps your body become more efficient at burning calories, even when you’re at rest.
The Science Behind the Magic
When you spread out shorter bouts of exercise during the day, you’re giving your body more frequent reminders to stay active. This has incredible benefits for:
Energy Levels: Regular movement increases oxygen flow to your brain and muscles, which helps stave off fatigue. Instead of feeling like you’re dragging yourself to the finish line, you’ll feel like you’ve got a little more spring in your step.
Blood Sugar Stability: Breaking up exercise into smaller sessions can be more effective for managing blood sugar than a single long workout. It’s especially beneficial if you’ve had a high-carb meal or snack, as it encourages your body to use glucose for energy instead of storing it as fat.
Weight Loss: Shorter workouts can keep your metabolism elevated throughout the day. This is known as the “excess post-exercise oxygen consumption” (EPOC) effect. Essentially, your body burns more calories even after you’ve finished moving. Plus, regular bursts of activity are easier to sustain long-term, which is key for any successful weight-loss journey.
The Best Part? It’s Sustainable
Let’s be real: not everyone has the time, energy, or inclination to spend hours at the gym. Life is busy, and your exercise routine should work with your schedule, not against it. Shorter workouts make it easy to stay consistent because they’re manageable and don’t require you to carve out huge chunks of time.
They also reduce the risk of burnout. When you know your workout is only 10 or 20 minutes, you’re more likely to approach it with enthusiasm instead of dread. And the best workout, as they say, is the one you actually do.
How to Get Started
Morning Walk: Aim for 15–20 minutes of brisk walking before breakfast. If it is raining outside then you can always do one of my Free 15 Minute Indoor Walking Workouts. Click Here.
Midday Boost: Break away from your desk and pick any of my 7-minute Bodyweight Workouts. You can find plenty of variety here to pick a new one for each day of the week. Click Here.
Evening Wind-Down: If you’re up for it, a light yoga or stretching session before bed can help you relax and improve your sleep quality. Here is a quick pre-sleep workout you can use. Click Here.
Summary
Shorter workouts throughout the day are more than just a convenient alternative to traditional exercise—they’re a smarter way to stay active, energized, and healthy. With just a little effort, you can transform your daily routine into a series of mini-movement breaks that boost your mood, balance your blood sugar, and support your weight-loss goals. So as they say LESS really is MORE. Lucy