Exercise Snacking Compared
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PurposeOutlineTypical DurationTypical FrequencyEffort LevelExample ExercisesFurther Info
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1. Exercise SnackingBiohack' to improve muscle gain and reduce fat gainShort periods of intense exercise using major muscle groups1.5 to 6 minutes per 'snack'Before large meals, or 2-3 times per day if used in place of long duration steady state cardioVery highBodyweight squats, presses, rows & pulls
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2. High Intensity Interval Training (HIIT) & Sprint Interval Training (SIT)Fitness & body composition and alternative to longer duration lower intensity 'cardio'Repeated blocks of high intensity cardio oriented activity followed by rest periodsVaries hugely, but often 20-30 minutes total, including active & recovery time3 per weekHigh to Very HighSprinting, Calisthenics, Resistance Exercise with lighter weights, Skipping, Stair climbingHIIT Guide
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3. Burst TrainingStrength, fitness & body composition & alternative both both conventional strength and cardio trainingHIIT with resistance training, intended to deliver some of the benefits of both6-18 minutes3 per weekHigh to Very HighBodyweight or weighted squats, presses, rows and pullsBurst Training Guide
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4. High Intensity Training (HIT)Strength & muscle growth & alternative to higher volume trainingRefers to resistance training with weights rather than 'cardio' using a 'one set to complate failure' approach and few exercisesAs little as 10 minutes active time if performed true HIT style1 - 2 per weekHigh to ExtremeWeighted squats, presses, rows & pullsHigh Intensity Training
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5. TabataElite level performance & fitness & alternative to longer duration lower intensity trainingExtremely intense variation of HIITAbout 4 minutes - 8 sets, 20 seconds effort, 10 seconds recoveryOnce, then never againInsaneSprinting, Cycling, Versa-ClimberTabata Guide
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6. Peripheral Heart Action Training (PHAT)Strength, body composition & fitnessResistance training performed without breaks by switching lifts between body parts, intended to provide the benefits of both resistance and cardio exercise30-45 minutes2 - 3 per weekHigh to Very HighAll types of of resistance exercises for both larger and smaller musclesPeripheral Heart Action Training
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7. Moderate Intensity Steady State (MISS)Body composition & fitnessConventional 'cardio' or 'aerobic' exercise40-120 minutes3-4 per weekModerateJogging, Cycling, SwimmingModerate vs Vigorous Intensity
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8. Low Intensity Steady State (LISS)General wellbeing & weight controlGentler exercise or simply sustained activity40-180 minutesEvery day, often as possibleLowWalking, Dynamic Yoga, GardeningLow Intensity Steady State Guide
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