1-minute Exercise Snacks for desk workers
Fresh one-minute movement sessions delivered every week to help you break up long hours of sitting
Fresh weekly moves to break up long hours of sitting
Upgrade anytime
No app
Free plan
How your weekly plan works
A simple weekly movement plan built around one-minute exercise sessions that you can repeat throughout your workday
Answer six quick questions
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Receive your weekly PDF plans
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Add sessions to your calendar
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Build a consistent movement routine
Designed for modern workdays
Whether you work in an office, from home, or on the move, the sessions are designed to fit naturally into your day
Remote workers
Desk workers
Business travelers
Digital nomads
Calculate your sitting score
Find out how sedentary your day really is and get a personalized plan to move more.
Your day includes a few extended sitting periods. Add Exercise Snacks breaks to bring more active moments into your routine.
Take your first snack todayFor educational purposes only
Inside your Exercise Snacks plan:
Receive a fresh movement plan every week, with simple instructions and clear purpose.
Fresh weekly plan
Each Exercise Snack is a focused one-minute movement sequence. Repeat it during the day according to your schedule, comfort, and plan.
One-minute sessions
Premium members can add sessions to their calendar and follow scheduled prompts, instructions, and illustrations
Calendar integration
Functional movements are selected from our library of more than 400 exercises and matched to your environment.
Exercises adapted to your environment
Simple movement cues, visual guidance, weekly progression, and practical instructions so you know exactly what to do.
Clear instructions with no guesswork
Premium members receive weekly mobility, stretching, and resistance lessons designed to support a broader movement routine.
Weekly video lessons
Your weekly plan reflects your quiz answers, including your goals, schedule, fitness level, environment, and any movement limitations you choose to share.
Smart personalization
Built for real workdays
✓ No app required
✓ No gym required
✓ Printable and easy to use offline
✓ Designed around your schedule
✓ Built for consistency, not perfection
✓ Free to start, upgrade anytime
What makes us different
Your weekly Exercise Snacks plan is not created from a fixed template or a random list of exercises. The system combines the MicroDosing Training methodology, a growing library of more than 400 movements, and years of practical experience in sport science, biomechanics, ergonomics, choreography, and stretching.
It was developed by Archie, an M.Ed. professional with expertise in sport science and movement education, together with Elizabeth, a professional choreographer and stretching instructor specializing in coordination, balance, precision, and body awareness.
Together, we combine evidence-informed exercise structure with thoughtful movement design.
Some sessions focus on mobility, strength, coordination, posture, or breaking up prolonged sitting. Each Exercise Snack has a specific role within the weekly plan.
Meet the founders behind MicroDosing Training
Designed for people who work like you
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Daniel
"I've known Archie for a couple of years now, and I can't think of anyone more dedicated to health and well-being than him. it makes a huge difference in how you view health, movement, and what it really takes to be healthy and active. I totally recommend it!” -
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Dmitriy
"This is the right program for me! Clear descriptions and pictures. Working out during office breaks lets me stay in shape." -
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Gal
"Very Clear, easy to keep. The ICS File were attached easily. Need to keep tracking. Maybe adjust hours by design for Night birds, and early weakenings. Maybe should consider an app for notification and easy tracking." -
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Michal
"I'm loving the exercise plan. Quick and easy to follow. I'm doing the progressive versions and feeling great - just getting into the habit of getting up and moving regularly has been real game changer for me - thanks!" -
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Nataniel
“As someone who spends most of the day sitting in the office, I can really feel how my body reacts to it. This innovative program completely changed the game for me. Archie used his deep expertise to choose every exercise, tailoring it perfectly to my body and my goals. Every exercise appears in my calendar, which is very accessible for me, and allows me to plan my day accordingly. It’s exactly what I needed.” -
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Ludmila
“The explanations and verbal instructions are clear. The design is comfortable and pleasant. The directions of movement in the illustrative drawings are sometimes not clear enough.” -
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Andrey
"I have a busy life and I'm not so good with discipline, so these bite-sized chunks of exercise are perfect for me to feel energized every day." -
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Evgeny
“As a fitness coach who do a lot of Bodyweight Workout, I found this exercise very useful, especially for people that have no time and space for workout. I've known Archie for years and it's amazing to see his knowledge and progression in fitness platform through years. I think it's a next level of training.” -
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Idan
“I’ve been training with this method for several weeks now, and the impact has been tremendous. I feel more focused, more alert, and I have significantly less back pain. I’ve been able to stay consistent with the program both at the office and at home. Highly recommended!”
Choose your Exercise Snacks plan
Exercise Snacks Free
$0
✓ Personalized weekly plan
✓ Printable PDF instructions
✓ Easier and harder options
✓ Weekly plan delivered by email
✓ New exercise snacks per week ( 2 )
✓ Email support - Basic
Calendar integration
Weekly mobility lesson
Weekly stretching lesson
Weekly resistance lesson
Exercise alternatives
New Premium content
Advanced instructions
Exercise Snacks Premium
$12.99 mon. /
$99 yr. (save 36%)
✓ Personalized weekly plan
✓ Printable PDF instructions
✓ Weekly plan delivered by email
✓ New exercise snacks per week ( 4 )
✓ Email support - Priority
✓ Calendar integration
✓ Weekly mobility lesson
✓ Weekly stretching lesson
✓ Weekly resistance lesson
✓ Exercise alternatives
✓ Easier and harder options
✓ New Premium content
✓ Advanced instructions
Our approach inspired by movement research
Uninterrupted sitting has unique effects independent of workouts.
Ekelund et al., 2016: Large population studies show that long daily sitting time is a distinct behavior, not fully offset by exercising later in the day. Translation: Daily movement patterns matter, not just scheduled workouts.Short movement breaks change how the body responds to sitting.
Dunstan et al., 2008: Brief light-intensity activity breaks during sitting periods influenced metabolic and circulatory responses compared to continuous sitting. Translation: Even very short movement breaks can meaningfully interrupt long sitting.Very short bouts of activity can stimulate adaptation.
Jenkins et al., 2019: Research on “exercise snacks” shows that brief, repeated efforts can influence strength and aerobic capacity when practiced consistently. Translation: Duration isn’t everything, frequency matters.Brief activity breaks influence alertness and work engagement.
Pronk et al., 2012: Workplace studies observed changes in perceived energy, comfort, and productivity when sitting was regularly interrupted. Translation: Moving briefly during the day often supports better work flow.Short movement bouts influence attention and mental readiness.
Pontifex et al., 2019: Reviews in neuroscience literature show acute physical activity can influence attention and executive processes shortly after movement. Translation: A brief movement break can help reset focus between tasks.
Learn more about Exercise Snacks
FAQs
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Complete a short quiz, and you will receive a weekly movement plan matched to your goals, sitting habits, schedule, available space, movement experience, and preferences.
Plans are delivered by email as PDFs with clear instructions. Premium members also receive calendar integration, advanced guidance, exercise alternatives, and weekly video lessons.
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Yes. The Free plan includes two new Exercise Snacks every week, delivered by email. Each snack includes easier and harder options, and you can repeat the sessions throughout the week and during your workday as often as they fit your schedule and comfort level.
Premium members receive four new Exercise Snacks each week, along with calendar integration, additional exercise alternatives, advanced guidance, and weekly video lessons.
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You should receive your first Exercise Snacks email within a few minutes of signing up. Look for an email from plan@updates.microdosing-training.com. If you do not see it, check your Spam, Promotions, or Updates folder.
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Each Exercise Snack lasts approximately one minute. You can repeat the session during the day based on your schedule and selected plan.
Free members receive two weekly Exercise Snacks. Premium members receive four new Exercise Snacks each week, giving them more variety across the workday.
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No. Most sessions use bodyweight only. Some plans may include simple everyday items if you select that option in the quiz. You can complete the sessions at home, at work, in a hotel room, outdoors, or anywhere you have a small amount of space.
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Every member receives easier and harder options for each Exercise Snack, so you can choose the version that better matches your experience and comfort level.
The purpose is not to make every session intense. It is to make regular movement easier to include throughout your day.
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The plan is designed for people who spend long periods sitting and want a simple, structured way to move more.
This includes desk workers, remote workers, business travelers, digital nomads, founders, commuters, busy parents, and people with unpredictable schedules.
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Continue when your schedule allows. You do not need to restart the plan or make up every missed session.
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Yes. Premium members can move, skip, or reschedule calendar prompts according to their workday. The goal is to make movement easier to repeat, not to create another rigid schedule.
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The Free plan is available at no cost. Premium is available as a monthly or annual subscription. You can choose the billing option that works best for you.
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Each session is designed around a focused 1-minute movement sequence. Short movement sessions are not intended to replace every form of exercise. They provide a practical way to interrupt prolonged sitting and add more movement to a busy day.
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Exercise Snacks is an ongoing weekly service. Free and Premium members receive fresh plans every week for as long as their plan remains active.
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For questions about your plan or technical issues, contact us at support@microdosing-training.com.
Your weekly emails also include instructions, plan details, and visual guidance where relevant.
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Premium subscriptions can be canceled before the next billing date. Payments already processed are generally non-refundable, except where required by law or where the service was not delivered as described.
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No. MicroDosing Training provides general movement guidance for educational and wellness purposes only. It does not provide medical advice, diagnosis, treatment, rehabilitation, or physical therapy.
Consult a qualified healthcare professional if you have an injury, medical condition, or concerns about exercise suitability.
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Exercise Snacks focuses on movement. For structured resistance training and nutrition guidance related to muscle gain or body-composition goals, explore MicroDosing Training Physique.
Explore MicroDosing Training Programs
Stay independent. Stay strong. Move with confidence.
Longevity:
Short, guided exercise snacks group sessions.
Live Classes:
Build strength and athletic body in 20 minutes a day.
Physique:
Mobility, improved posture, freedom of movement.
Stretching
Take your first Exercise Snack Today
Start free today and make movement part of your workday – one minute at a time. Upgrade anytime for more variety, calendar integration, and weekly video lessons.