Workout of the Week: Exercise Snacks
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A recent post by
introduced me to the term “exercise snacks.” While the name was new to my lexicon, the concept is something that I do on a daily basis. The scientific name for exercise snacks is vigorous intermittent lifestyle physical activity, or VILPA, and it’s been the subject of many different medical and exercise science studies.The idea behind exercise snacking is that we keep ourselves active and mobile throughout the day. Exercise snacks are short bursts of intense activity that challenge our strength and endurance, and get our heart rate going. This will ideally whet one’s appetite for staying fit in between performing quotidian tasks (i.e. our day jobs) and our main workout.
My cat is a good example of an exercise snacker. He spends a lot of time catnapping, but when he does engage in activity, it’s often through vigorous movements like lunges, jumps and sprints.
In my case, my exercise snacking consists of performing a brief set of cardio and strength training movements each time I am in between tasks (i.e. I’ll do a set in between finishing my morning coffee, solving Wordle and heading upstairs to brush the coffee breath away). I end up having quite a bit of exercise snacks, which leave me hankering for my full workout later in the day.
This “Workout of the Week” is different from all the prior ones, because it is not about doing a single workout all at once, but rather many different exercises over a period of time. It’s an example of one of the many ways I enjoy snacking on exercise. I am presenting the script for this workout as a timeline, or a “day in the life” scenario so you get a sense of how you might fit these movements into your day. Everyone’s schedule and responsibilities are different, so do feel free to modify the script so that it can fit into your daily routine. The examples of exercise snacks are highlighted in bold font.
After I wake up I do a set of twenty air squats, and head down the stairs where I have my coffee/matcha, check my email and solve the Wordle puzzle. I write and read articles for a bit, then have some more coffee or matcha and eat breakfast. After this point, I typically get the urge to go to the bathroom. I go to the one upstairs because I have to pass my workout equipment to get there. I do a set of ten chin ups or ten supinated/pronated grip pull ups and ten drop squats. Then I run up the stairs (be very careful when/if doing this). Sometimes if I’ll increase the flavor of the chin up snacks by adding a small amount of weight in between my legs.
I brush my teeth after going to the bathroom, take a shower and put on some comfortable clothes that I can feel good working and working out in. I head down the stairs and do another set of ten chin ups and ten drop squats. Now it’s lunch time and I eat while doing some work editing for clients. I also update my blogs and review my workout script which I generally construct the night before.
After lunch, I do some snacking on the floor. It’s around one in the afternoon, when I perform an abbreviated version of the burpee routine I often do during my main workout. This entails three sets of ten burpees, drop squats and push ups. I run in place for twenty seconds in between the sets. This routine lasts just about two minutes, but it’s intense enough for me to break a sweat, so I cool down a bit by stretching and deep breathing, and then go back to my workspace to finish any outstanding tasks.
I try and do my main workout around three in the afternoon, so in the time leading up to it, I just continue the process of snacking (a set of ten chin ups, ten drop squats and a sprint up the stairs) when I get up to use the bathroom.
After my workout I shower, and in the shower I do some light stretching. Then I relax, make dinner and watch some TV. I don’t do much snacking again, until I walk the dog around eleven at night. The route we take has a steep incline on the way back, so I treat it as if I am rucking. With a fifty plus pound dog who is also just a year old, it is often quite challenging. I’m getting a lot of resistance from the eager pup as we make our way up the acclivitous street.
I hydrate, and spend a bit more time looking over emails, Substack drafts and my workout script for the next day. Before heading upstairs to bed, I do a set of ten kettlebell swings, ten push ups and twenty air squats. Then I tiptoe up the steps in an effort not to wake up my wife, although this is often a futile attempt on my part…
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!
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