Exercise-Snacks Day

Several short vigorous 'snacks' (~20-60 s each) scattered through the day instead of one workout. Emerging but promising evidence (Grade B). Total active time is small; consistency is the point.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Exercise-Snack Stair Bursts
Morning: 1 x 30-60 s vigorous stair climb @ RPE 7-8
Use any handy flight of stairs.
2
Exercise-Snack Stair Bursts
Midday: 1 x 30-60 s vigorous stair climb @ RPE 7-8
Pair with a lunch or coffee break.
3
Brisk Walk
Afternoon: 1-2 min very brisk walk @ RPE 6-7
A hill or fast corridor works if no stairs.
4
Exercise-Snack Stair Bursts
Evening: 1 x 30-60 s vigorous stair climb @ RPE 7-8
Aim for 3+ bouts total across the day.

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