Effects of Exercise Snacks on Cardiometabolic Health and Body Composition in Adults: A Systematic Review and Meta-Analysis

Abstract

This systematic review and meta-analysis aims to investigate the impact of exercise snacks (ExSn), which involve incorporating short bursts of high-intensity physical activity into daily routines, on improving cardiometabolic health and body composition in adults. Six online databases [PubMed, Web of Science, Embase, Cochrane Central Register of Controlled Trials (CENTRAL), CINAHL, and Scopus] were searched from inception through 22 May 2025, and relevant randomized controlled trials (RCTs) and non-randomized controlled trials (non-RCTs) were identified. Outcomes were analyzed using standardized mean differences and mean differences with 95% confidence intervals. Subgroup analyses were conducted based on physical activity levels and duration for each bout of ExSn. The GRADE scale was used to assess evidence certainty, while the revised Cochrane risk-of-bias tool (RoB 2) was used to evaluate the quality of RCTs, and the Risk of Bias In Non-randomized Studies of Interventions (ROBINS-I) tool was used for non-RCTs. Twelve RCTs and two non-RCTs, involving a total of 483 adults, were selected for the systematic review; 13 studies were included in the meta-analysis. Among the RCTs, 2 studies showed a high risk of bias, and 10 showed some concerns. For the non-RCTs, 1 study had a moderate risk of bias, and 1 had a serious risk of bias. The ExSn group showed significant improvements in maximal oxygen uptake (SMD = 1.43, 95% CI 0.61 to 2.25, p < 0.001) and peak power output (SMD = 0.68, 95% CI 0.00 to 1.36, p = 0.050), and reductions in total cholesterol (SMD = -0.65, 95% CI -1.18 to -0.11, p = 0.018) and LDL cholesterol (SMD = -0.65, 95% CI -1.22 to -0.09, p = 0.023). No significant differences were found for body weight, body fat, HDL cholesterol, or triglycerides. ExSn significantly enhances cardiometabolic health, especially in physically inactive adults. As a novel, time-efficient approach, ExSn can be easily integrated into daily routines, offering a practical solution for sedentary and inactive individuals or those with limited time. These findings highlight its potential as a widely applicable public health strategy, warranting further research on long-term effects and broader applications. PROSPERO Registration Number: CRD42024554446.

Keywords: cardiometabolic health; exercise snacks; intermittent exercise; meta‐analysis.

FIGURE 1

Flowchart of publications included in systematic review and meta‐analysis (PRISMA diagram). PRISMA, Preferred Reporting Items for Systematic Reviews and Meta‐Analyses.

FIGURE 2

Meta‐analysis of the effects of ExSn on cardiorespiratory fitness. SMD (standardized mean difference) indicates the standard mean difference in the change values of the ExSn versus the control groups for (a) maximal oxygen uptake and (b) peak power output.

FIGURE 3

Meta‐analysis of the effects of ExSn on lipid profile. SMD indicates the standard mean difference in the change values of the ExSn versus the control groups for (a) total cholesterol, (b) low‐density lipoprotein cholesterol, (c) high‐density lipoprotein cholesterol, and (d) triglyceride.

FIGURE 4

Meta‐analysis of the effects of ExSn on body composition. MD (mean difference) indicates the mean difference in the change values of the ExSn versus the control groups for (a) body fat and (b) body weight.