Fitness Snacking: The Key to Survive Working from Home


Do you enjoy snacking during the day? And by snacking we mean fitness snacking. It’s an ingenious concept that involves breaking up your workout into smaller workouts throughout the day instead of doing it all at once. We quite frankly think it is the key to survive working from home.  If you’re like us, you must be tired of being stuck at home on this hamster wheel of waking up, changing into your daily loungewear outfit, and sitting at your desk to start the workday. If you’re lucky, you’ve walked 50 steps from one room to the other.

Constantly sitting puts you at a higher risk of depression, diabetes, and obesity.  It also puts tension on the hip flexors, neck, and back and lacks activation in nearly all your muscles, including the glutes. Fitness snacking can give you the “think-work” break you need to restore motivation, boost creativity and increase productivity while giving your body the physical exercise it desperately needs.

Think of fitness snacking like regular snacking except you burn calories rather than consume them. We often grab a piece of fruit, a bag of chips, or a protein bar. What we really should be doing is one minute of sit-ups, 25 push-ups, or 50 squats. You get the picture. 

Not only will you be in great shape, but fitness snacking can also completely change your mood and energy level.  It will make you want to work out more because you’re feeling healthy, make better eating choices throughout the day, and you will feel a sense of accomplishment after completing the task at hand which in turn will make your work more productive.  Now, this is a hamster wheel we’d like to stay on. 

Katy Neville, seasoned athlete and fitness guru at health and fitness app, gives three snacks to counterbalance the work hunch.

Snack 1: 

The morning snack to release the tension in your back and warm up your hip flexors and glutes to prepare for some sitting. Complete each move for 30-45 seconds and repeat 2-3x.

  • Cat cow
  • Alternating kneeling hip flexor stretch
  • Alternating lunge twist
  • Squats

Snack 2: 

Now that your day is halfway done, start working on the lateral plane of motion and activating your glutes. Complete each for 1 min, repeat 2-3x.

  • Lateral bounds/skaters
  • Alternating side lunge
  • Single leg bridge (30 seconds each side)

Snack 3: 

Last snack of the day, core and chest openers. Complete each for 30 seconds, repeat 2-3x.

  • Dead Bug
  • Mountain climbers
  • Plank
  • Swimmers
  • Bear to child’s pose
  • Child’s pose

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