Yes, just 3 minutes.

In large wearable device studies (UK Biobank), non-exercisers who squeezed in 3 short bursts (1–2 minutes each) of vigorous intermittent lifestyle activity (VILPA) daily had 38–40% lower all-cause and cancer mortality, and about 48% lower cardiovascular mortality (Stamatakis et al., 2022, Nature Medicine).

A systematic review and meta-analysis of “exercise snacks” shows that these tiny bursts, when sprinkled into your day, boost VO₂max, lower LDL and total cholesterol, and improve cardiometabolic health (Wan et al., 2025, Scandinavian Journal of Medicine & Science in Sports).

Here’s what that actually looks like in real life:

• Sprint up stairs
• Do squats, burpees, or high knees
• Walk fast 30–60 seconds, rest, repeat
• Do it around meals (before or after)

Even if you already exercise, sitting for hours still drags down your health. Those 2–3 minute resets every hour restore blood flow, improve mood, and sharpen focus.

This is the foundation of my 30-Day Blood Sugar Reset using micro-bursts of effort, smart nutrition, and sustainable habits to transform energy, metabolism, and longevity. If you lean into it, you’ll feel the difference.