Exercise Snacks: Cardio Breaks

Most cardio assumes two things: that you have the time, and that you're already fit enough to survive it. Exercise Snacks assumes neither.

As little as 3 intense bursts of cardio distributed across your day can measurably improve your cardiovascular fitness and counteract the effects of prolonged sitting.

Peer-reviewed research found that a few hard efforts per day, spaced roughly an hour apart, produced a 5% improvement in VO₂peak (a measure of cardiovascular fitness) after just 6 weeks in previously inactive adults*.

These aren't mobility or strength exercises - it's cardio that significantly elevates your heart rate. High in intensity, short in duration, and fits anywhere, anytime.

How it works

Set your active hours, how many snacks you want per day, and how long each one lasts - anywhere from 15 seconds to a minute. The app schedules them automatically, spaced throughout your window. When it's time, you get a notification. You do your chosen duration of hard effort: climbing stairs, jumping jacks, a sprint on the spot, whatever works for you.

On Apple Watch

The biggest risk with any reminder-based habit is ignoring the reminder. A phone notification is easy to dismiss at your desk. A tap on your wrist is not.

Exercise Snacks on your wrist — daily progress at a glance, so you can leave your phone at your desk.

Who it's for

If you're a sedentary worker or low on fitness or time-constrained, this app can help. It can offset the effects of prolonged sitting and help build cardiovascular fitness in a way that's actually maintainable.

Exercise Snacks involves vigorous physical activity. If you have a heart condition, are pregnant, or have been inactive for a long time, consult your doctor before starting.

Islam H, Gibala MJ, Little JP. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022;50(1):31-37. doi:10.1249/JES.0000000000000275