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If you're new to exercise and feeling overwhelmed by the thought of hour-long gym sessions, here's some good news: even small amounts of physical activity can dramatically improve your health and reduce your risk of dying from any cause. This isn't just wishful thinking, it's backed by solid scientific evidence that should give every beginner the confidence to start moving, even if it's just for a few minutes at a time. We are confident that once you get used to the routine that you’ll want to do those longer gym sessions we mentioned earlier.
Recent research has consistently demonstrated the powerful connection between physical activity and longevity across diverse populations. Studies examining individuals with depression found that any amount of physical activity was associated with significantly lower all-cause mortality rates (Xiao et al., 2025). Similarly, research focusing on older adults revealed that physical activity contributed to longevity and reduced mortality risk, regardless of genetic factors (Zhang et al., 2025). Even people with metabolic syndrome experienced greater mortality benefits from physical activity compared to those without the condition (Kim et al., 2023). While these studies examined specific populations, their findings align beautifully with broader research confirming that physical activity benefits extend across the general population, with even modest amounts of movement providing substantial health returns (Kraus et al., 2019).
Think of exercise snacks as the fitness equivalent of healthy snacking throughout your day. While we didn't create this delightful term, it perfectly captures an important concept: you don't need to consume all your daily exercise in one large serving. Just like eating smaller, frequent meals can potentially benefit aspects of your metabolism, breaking your physical activity into bite-sized portions throughout the day can be incredibly effective for your health and much easier to maintain, especially for beginners.
Exercise snacks involve multiple short bursts of physical activity spread across your day rather than one continuous workout session like many people think of where they hear the word, “exercise”. This approach recognizes that our bodies respond robustly to frequent movement, and research strongly supports this strategy. Studies have shown that multiple short bouts of aerobic activity can provide similar health benefits to longer, continuous exercise sessions, often with significantly better adherence rates since they're much easier to fit into busy schedules (Brown et al., 2024).
One of the most effective ways to incorporate exercise snacks into your routine is through a timed circuit workout. An AMRAP format makes this simple and scalable for any fitness level. AMRAP stands for "As Many Rounds As Possible," meaning you'll perform a series of exercises continuously for a set time period, completing as many full rounds as you can manage while maintaining good form.
Here's a beginner-friendly 10-minute AMRAP circuit that targets your entire body:
The Circuit: Squats, Push-ups, Burpees
How to Perform Each Exercise (Beginner-Friendly Instructions):
Squats: Stand with your feet slightly wider than your shoulders, toes pointing slightly outward. Imagine you're about to sit back into an invisible chair behind you. Keep your chest proud and your weight balanced across your whole foot. Lower your body by bending at your hips and knees, as if you're reaching back to touch that chair with your glutes. Keep your knees tracking over your toes and your weight in your heels. Lower until your thighs are parallel to the floor or as low as feels comfortable, then press through your heels to return to standing, feeling your leg muscles working as you rise up strong and tall.
Push-ups: Begin in a plank position with your hands planted firmly on the ground, slightly wider than your shoulders. Your body should form a straight line from your head to your heels, like a rigid plank of wood. Engage your core by imagining you're pulling your belly button toward your spine. Lower your chest toward the floor by bending your elbows, keeping them at about a 45-degree angle from your body. Push through your palms to return to the starting position, feeling your chest, shoulders, and arms working together to press the floor away from you.
Burpees: Start standing tall, then quickly drop into a squat position and place your hands on the floor in front of you. Jump or step your feet back into a plank position, keeping your body in that strong straight line. From here, jump or step your feet back toward your hands, returning to the crouched position. Finally, explode upward into a jump with your arms reaching toward the ceiling, or simply stand up tall if jumping feels too intense. This exercise will get your heart pumping and work your entire body from head to toe.
Modifications are your best friend, not a sign of weakness. If regular squats feel challenging, try sitting down and standing up from a sturdy chair, focusing on using your leg muscles rather than momentum. For push-ups, elevate your hands on a bench, couch, or even perform them against a wall to reduce the intensity while still building strength. If burpees feel overwhelming, skip the jump at the end, or simply step back into plank position instead of jumping your feet back.
Remember, the primary goal isn't to achieve perfection if you’ve never done these movements before or to compete with anyone else. You want to move your body and gently elevate your heart rate for 10 minutes. Some days you might complete more rounds, other days fewer—both scenarios represent success because you showed up and moved your body. Keeping track of how many times you make it through can be a fun way to compete with yourself too!
As your fitness improves and these 10-minute sessions start feeling more manageable, you might find yourself craving longer exercise snacks. Try extending your AMRAP to 12 or 15 minutes, or add a second 10-minute session later in the day. You could also increase the challenge by adding more exercises to your circuit, such as lunges, mountain climbers, or glute bridges.
At a certain point you may also want to start making more formal time for the gym. They have more equipment which means more options and greater potential for challenging your muscles.
Morning AMRAP sessions can be incredibly energizing, giving you a sense of accomplishment and boosting your alertness before most people have finished their first cup of coffee (you might not even need your coffee after this). Your body will thank you for the early movement, and you'll likely feel more focused and energized throughout the day.
Evening exercise snacks work differently but equally well. Instead of high-intensity circuits, consider dedicating 10 minutes to gentle stretching and simple mobility exercises. This approach helps your body transition from the day's activities into rest mode, potentially improving your sleep quality. Simple movements like gentle neck rolls, shoulder stretches, hip circles, and forward folds can release tension accumulated throughout the day and prepare your mind and body for restful sleep. Many people are in the habit of skipping their stretching and mobility, but using it as a way to wind down will help you create incentive to make it into a daily habit.
These 10-minute exercise snacks represent just the beginning of what's possible when you prioritize consistent movement in your daily life. Every small session is an investment in your future health, and the compound benefits of regular movement will pay off in the long run.
This exercise generator is for entertainment purposes only and is not intended as medical advice. Please consult with a healthcare provider before beginning any new exercise program, especially if you have pre-existing health conditions or concerns. Participate at your own risk and stop immediately if you experience pain or discomfort.
Did you enjoy this article? If you want to learn a little more about how to organize a more organized workout session you may like our article about full body exercise vs body part training and why one or the other may make more sense for your goals and schedule. Check it out here!
You may also find value in this article about some common myths surrounding cardiovascular training. Check it out here!
If you're ready to dive deeper into creating sustainable, personalized health habits that fit seamlessly into your unique lifestyle, we invite you to explore the Innova Vita Health and Wellness course. This comprehensive program includes detailed modules on designing your own effective exercise sessions, along with extensive educational content covering nutrition, stress management, and other essential components of lasting wellness. You'll learn how to create routines that work specifically for your schedule, preferences, and goals, ensuring that your journey toward better health is both enjoyable and sustainable.
Brown, N. I., Henderson, J., Stern, M., & Carson, T. L. (2024). Health-related benefits and adherence for multiple short bouts of aerobic physical activity among adults. American Journal of Lifestyle Medicine, 19(1), 58–72. https://doi.org/10.1177/15598276241253160
Kim, M. K., Han, K., & Park, Y. G. (2023). Physical activity has a more beneficial effect on the risk of all-cause mortality in patients with metabolic syndrome than in those without. Diabetology & Metabolic Syndrome, 15(1), 255. https://doi.org/10.1186/s13098-023-01227-2
Kraus, W. E., Powell, K. E., Haskell, W. L., Janz, K. F., Campbell, W. W., Jakicic, J. M., Troiano, R. P., Sprow, K., Torres, A., Piercy, K. L., & 2018 Physical Activity Guidelines Advisory Committee. (2019). Physical activity, all-cause and cardiovascular mortality, and cardiovascular disease. Medicine and Science in Sports and Exercise, 51(6), 1270–1281. https://doi.org/10.1249/MSS.0000000000001939
Xiao, J., Dong, X., Ding, M., Yang, Q., & Kong, T. (2025). Association between physical activity and all-cause mortality in patients with depression: A prospective cohort study based on NHANES data. Frontiers in Public Health, 13, 1518255. https://doi.org/10.3389/fpubh.2025.1518255
Zhang, Y., Li, Y., & Wang, X. (2025). Physical activities, longevity gene, and all-cause mortality among older adults: A prospective community-based cohort study. BMC Medicine, 23(1), 361. https://doi.org/10.1186/s12916-025-04176-x
