The short answer
As hard as you choose. Snaqs range from gentle moves, like calf raises, to hard bursts, like a short stair sprint. Studies have tested both ends, mostly for different goals, so the research does not show that harder is better.
What is a MET?
A MET is a number that compares how much energy an activity uses. Sitting quietly is 1 MET. An activity that scores 4 uses about four times as much energy. Researchers keep a big reference list of these values, called the Compendium of Physical Activities. The 2024 edition covers more than 1,000 activity codes [1].
It is a handy yardstick with limits. The values are averages, and your own effort depends on your body size, fitness and technique. Some values also come from longer activities, so a 30-second burst is a rough match. Treat the numbers as a guide, not a measurement of you.
How hard are different snaqs?
Activities are often sorted by METs into light (under 3), moderate (3 to under 6) and vigorous (6 or more). Here is where some snaqs in our library fall.
| Level | METs | Examples from the library (METs) |
|---|---|---|
| Light | Under 3 | Calf Raises (2.8), Wall Sit (2.8), Elbow Plank (2.8) |
| Moderate | 3 to under 6 | Chair Squats (4.0), Dancing (4.3), Marching in Place (4.5), Bodyweight Squats (5.0) |
| Vigorous | 6 or more | Jumping Jacks (7.5), Stair Climbing (9.3), Burpees (11.0), Jump Rope (11.8) |
Values come from the 2024 Compendium [1]. Some are matched to the closest activity on that list, so they are estimates. METs measure energy use, not how tiring a move feels, so held positions such as planks and wall sits score low.
Does a snaq have to be hard to count?
No. Gentle movement has been tested on its own. In one small trial, adults who broke up a day of sitting with 2-minute walks every 20 minutes had a smaller blood sugar and insulin rise after a test drink than on a day of sitting. That held for light walking and for moderate walking, and the two did about the same [2]. In another small trial, adults with type 2 diabetes did 3 minutes of light walking, or simple strength moves such as half-squats and calf raises, every 30 minutes. Both cut the blood sugar and insulin rise after meals by roughly 40% compared with sitting [3].
Chair squats sit in between. In a small trial, 10 chair squats every 20 minutes raised energy use over the day by about 17% and lowered insulin after breakfast, but not after lunch. Blood sugar did not differ [4].
All three trials lasted one day, in a lab, with small groups. They show short-term effects only.
What do hard snaqs add?
Hard snaqs have been tested mostly for fitness. In a 6-week trial of 42 healthy, inactive young adults, three 30-second all-out stair climbs, 3 days a week, raised peak fitness (VO2peak) by about 7%. The no-exercise group's fitness fell slightly. Heart rate averaged about 78% of maximum, and there were no adverse events [5]. Blood pressure and body composition did not change.
That trial was small, supervised and in young adults. It was not built to compare exercise snacks with other exercise, so it cannot say which is better.
So the research does not show that harder is better. It shows that different efforts have been tested for different goals. Gentle breaks have blood sugar results. Hard bursts have fitness results.
How do I choose a level?
Choose what suits you today. A gentle snaq counts, and a hard one is optional. If you have a health condition, check with your doctor before trying hard bursts. Our Health & Safety page has the details.
Questions
What is a MET?
A MET compares how much energy an activity uses. Sitting quietly is 1 MET, and a 4-MET activity uses about four times as much. The values come from a reference list called the Compendium of Physical Activities [1].
Do I need to get out of breath for a snaq to count?
No. Gentle movement breaks, such as light walking and simple strength moves, have been studied on their own [2][3]. Hard snaqs are an option, not a requirement.
Is a hard snaq better than a gentle one?
The research does not show that. Gentle breaks have mostly been tested for blood sugar and hard bursts mostly for fitness, so the results cannot be ranked against each other.
Why do planks and wall sits score low on METs?
METs track whole-body energy use, not how hard one muscle works. In our library, holds such as planks and wall sits are matched to a general calisthenics value of 2.8 METs, so they land in the light group even if they feel hard.
Are the MET numbers exact for me?
No. They are averages from a reference list [1]. Some of our values are matched to the closest activity on that list, so treat them as a guide. Your own effort will differ.
Are hard snaqs safe for me?
Not for everyone. If you have a heart, blood pressure, circulation, joint or back condition, have diabetes, are pregnant or recently gave birth, or have any other health concern, check with your doctor first. Stop if you feel chest pain, severe breathlessness, dizziness, faintness or unusual pain. Our Health & Safety page has the details.
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Sources
- 1 · Reference compendiumHerrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010
- 2 · Randomized crossover trialDunstan DW, Kingwell BA, Larsen R, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012;35(5):976-983. doi:10.2337/dc11-1931
- 3 · Randomized crossover trialDempsey PC, Larsen RN, Sethi P, et al. Benefits for type 2 diabetes of interrupting prolonged sitting with brief bouts of light walking or simple resistance activities. Diabetes Care. 2016;39(6):964-972. doi:10.2337/dc15-2336
- 4 · Randomized crossover trialHawari NSA, Wilson J, Gill JMR. Effects of breaking up sedentary time with "chair squats" on postprandial metabolism. Journal of Sports Sciences. 2019;37(3):331-338. doi:10.1080/02640414.2018.1500856
- 5 · Randomized controlled trialYin M, Deng S, Chen Z, et al. Exercise snacks are a time-efficient alternative to moderate-intensity continuous training for improving cardiorespiratory fitness but not maximal fat oxidation in inactive adults: a randomized controlled trial. Applied Physiology, Nutrition, and Metabolism. 2024;49(7):920-932. doi:10.1139/apnm-2023-0593
This post is for general information and is not medical advice. See our Health & Safety page.