In today’s episode, we’re flipping the script on what a “real” workout needs to look like.

You’ll learn how 2–5 minute bursts of movement — also called micro-workouts or movement snacks — can boost your metabolism, improve focus, regulate blood sugar, reduce stress, and build strength without needing a gym or workout clothes.

We’ll cover:

• • What movement snacks are (and how short is short enough)
  • The surprising research behind their health benefits
  • How to make them stick using the habit-stacking method
  • Real-life examples you can try today — even while brushing your teeth or waiting for the kettle to boil

Whether you’re a busy mum, desk-bound worker, or just someone who’s tired of “all or nothing” fitness plans, this episode will help you start where you are and build lasting change — 5 minutes at a time.

💡 Key Takeaways:

• • Micro-workouts can be as short as 20 seconds and still improve fitness, especially when done consistently throughout the day.
  • Research shows they can lower cancer risk (JAMA Oncology, 2023), improve cardiovascular health (The Journal of Physiology, 2019), and regulate blood sugar (ADA, 2014).
  • Movement snacks don’t need to be intense or sweaty to count — just frequent, functional, and consistent.
  • Habit stacking (from Atomic Habits) is a powerful tool to make movement automatic.
  • Movement is most effective when built into your lifestyle, not bolted on with pressure or perfectionism.

📚 Research and Resources:

• • Gjergja, W. (Zing Coach): Insights on micro-workout types and structure
  • The Journal of Physiology (2019): Stair climbing and cardiovascular fitness study
  • JAMA Oncology (2023): Vigorous intermittent lifestyle activity and cancer risk
  • Mayo Clinic: NEAT and metabolism
  • American Diabetes Association (2014): Impact of short activity breaks on blood sugar
  • Harvard Health: Exercise and stress
  • James Clear: Atomic Habits
  • Brainscape Academy (2024): Creative micro-workout strategies
  • CBS News (2024): Micro workout feature and interview with Dr. Jordan Metzl

🔗 Let’s Connect:

If this episode made you rethink your approach to fitness, tag me on Instagram @traceefitness and let me know what movement snack you’re trying first!

Don’t forget to subscribe and leave a review — it helps more women like you find simple, doable ways to get strong and stay consistent.