If you’re struggling to find time for the gym, quick bursts of intense activity woven into your daily routine could be the answer.
It’s called VILPA, or Vigorous Intermittent Lifestyle Physical Activity, and people use it as a practical alternative to formal workouts.
Dr Blen Tesfu, Physician and Medical Advisor with Welzo, told GB News that brief periods of strenuous effort, like racing up stairs or doing a few burpees, can deliver real cardiovascular improvements, particularly for those who aren’t very active.
When done regularly, these “exercise snacks” help your heart pump more efficiently and improve how your body uses oxygen.
Small bursts of activity are easier to fit into everyday life
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To determine whether or not you’re pushing yourself hard enough, Dr Tesfu recommends using the “talk test”.
“If you find yourself having to stop talking to breathe after speaking just a couple of sentences, you are probably pushing yourself with sufficient vigour,” he explained.
The duration of these mini workouts matters less than the effort you put in, as it’s all about intensity rather than time spent.
Feeling a bit warm and experiencing mild muscle soreness afterwards are also good indicators that you’ve hit the right level. Activities like steep hill walks or rapid stair climbing typically do the trick.
Who can gain the most from this approach?
Dr Tesfu says VILPA works well for people who simply don’t have time for traditional exercise, those just starting their fitness journey, and anyone who finds it tough to stick with regular gym sessions.
“The way VILPA embeds exercise into your daily routine can result in increased total activity levels as well as support fat loss without major changes to your day-to-day life,” Dr Tesfu explained.
It’s a realistic way to build lasting exercise habits without overhauling your entire schedule.
However, it’s not for everyone without some careful thought first.
Dr Tesfu warns that people with existing heart conditions, uncontrolled high blood pressure, or musculoskeletal problems should be cautious about jumping into vigorous exercise.
‘Exercise snacks’ can help the heart pump more efficiently
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“Medical supervision and gradual progress will likely be necessary in order to safely begin an exercise program,” he advised.
Your current health status really matters when working out how hard and how often you should push yourself.
So while VILPA offers a fantastic option for many, those with chronic health issues should chat with their doctor before diving in.