Effects of exercise snacks on body composition in adults: a systematic review and meta-analysis based on evidence from bioimpedance and DXA methods

TL;DR

This study finds that short exercise sessions, called 'exercise snacks,' can increase lean body mass in adults but do not significantly reduce body fat.

Contribution

The novelty lies in evaluating the specific impact of brief exercise interventions on body composition using bioimpedance and DXA methods.

Findings

Exercise snacks significantly improved lean mass by 0.52 kg.

No significant changes in body fat or body mass were observed.

Results were based on nine studies analyzed through meta-analysis.

Abstract

This systematic review and meta-analysis examined the effects of exercise snacks (ES) on body composition in adults. A comprehensive search of PubMed, Scopus, Web of Science, Embase, FMRS, CINAHL, and the Cochrane Library was conducted from inception to May 2025, supplemented by backward and forward citation tracking. Eight articles comprising nine studies met the inclusion criteria. Meta-analysis revealed that ES interventions produced a statistically significant improvement in lean mass (MD = 0.52 kg, 95% CI: 0.13–0.91, p = 0.01). In contrast, no statistically significant effects were observed for body fat (MD = −0.04%, 95% CI: −0.73–0.65, p = 0.91) or body mass (MD = 0.03 kg, 95% CI: −0.53–0.60, p = 0.91). The findings support that ES interventions can enhance lean body mass. However, there is currently no convincing evidence that ES reduces body fat. The review followed PRISMA guidelines and was registered on PROSPERO (CRD420250651818).

identifier CRD420250651818

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