Your client just crushed leg day. They’re feeling accomplished, tracking their workout in the ABC Trainerize app, and already looking forward to the sweat sesh you have planned for them tomorrow. 💪

Then they sit at their desk for 8 hours straight…barely getting up except for bathroom breaks and lunch. Then they drive home, crash on the couch, scroll their phone until bed.

Sound familiar?

Unfortunately, an intense one-hour workout isn’t enough to offset a day of barely moving. And this sedentary trap is exactly why some of your clients aren’t seeing the results they want.

Enter non exercise activity thermogenesis, or NEAT for short. (Fancy science term, but stick with us.)

NEAT basically all the calories your clients burn from everyday movement outside the gym. And it’s seriously underrated when it comes to fat loss. The best part? You can totally coach your clients on it. And when you do, your clients will start seeing results sooner (and stop wondering why the scale won’t budge).

Keep reading to learn what NEAT is, why it matters, and how to help your clients move more without adding extra workouts to their week.

What Is NEAT (Non-Exercise Activity Thermogenesis)?

Let’s break down non-exercise activity thermogenesis (NEAT) in plain ol’ English.

NEAT is all the energy your clients burn doing literally everything that ISN’T formal exercise, sleeping, or eating. 

• We’re talking about the everyday stuff: walking to the car, standing while cooking dinner, taking the stairs, doing laundry, fidgeting in a meeting, and playing with their dog. 🐕

Non exercise activity thermogenesis examples include even small movements like typing, grocery shopping, or pacing while on a phone call count.

Here’s why this matters: non exercise activity thermogenesis can account for anywhere from 15% to 50% of total daily energy expenditure, depending on a person’s overall activity level. That’s a HUGE variable in the weight loss equation that most trainers completely overlook.

Think about it this way. Your client’s total daily calorie burn comes from four sources:

1. BMR (Basal Metabolic Rate) – what their body burns just staying alive
2. TEF (Thermic Effect of Food) – calories burned digesting food
3. EAT (Exercise Activity Thermogenesis) – calories burned during their structured workouts with you
4. NEAT (Non Exercise Activity Thermogenesis) – everything else

While you’ve got their workouts dialed in, NEAT is the wild card. And for clients with desk jobs or sedentary lifestyles, it could be the missing piece of the puzzle for long-term weight loss.

Non-exercise activity thermogenesis examples are everywhere in your clients’ daily routines. You just need to help them spot the opportunities and build better movement habits.

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Why Non-Exercise Activity Thermogenesis (NEAT) Matters More Than You Think

Let’s get real for a sec.

Your clients spend maybe 3-5 hours per week training with you (if you’re lucky). That leaves 165+ hours where you have zero visibility into what they’re doing.

And if those 165 hours involve sitting at a desk, commuting in a car, or binge-watching Netflix? 

Houston, we have a problem. 😬

The desk job dilemma

One killer workout can’t undo 8-10 hours of sitting. Research shows that prolonged sitting increases health risks even in people who exercise regularly. Your client might nail their strength training sessions, but if they’re sedentary the rest of the day, their metabolism, recovery, and results all take a hit.

The benefits of increasing non-exercise activity thermogenesis (NEAT)

Coaching your clients to how to increase non-exercise activity thermogenesis can totally change the game. Here’s what happens when they start moving more throughout the day:

Improved metabolism and calorie burn ✅

More daily movement means more calories burned, which helps make weight loss way easier. NEAT can add an extra 300-500+ calories to your clients’ daily burn without requiring another training session.

Reduced stiffness and pain ✅

Movement is medicine for tight hips, sore lower backs, and poor posture. Regular movement throughout the day = healthier muscles and joints. 

Better energy, mood, and recovery ✅

Blood flow and nutrient delivery improve when your clients move consistently. Plus, movement boosts mental health and helps them feel energized instead of sluggish.

📝 Check Out: Habit Coaching: A Guide to Transforming Lives

Why small movements add up to big results

Again, increasing non exercise activity thermogenesis doesn’t require your clients to add more gym sessions or grueling cardio to their routine. We’re talking about simple shifts that add hundreds (even thousands) of extra calories burned per week!

• A 10-minute walk after each meal? That’s 30 minutes of bonus movement daily. Standing while working for half the day? That can burn an extra 50-100 calories compared to sitting. Doing household chores with intention? Another 100-200 calories depending on intensity.

These aren’t mind-blowing numbers, but they compound over time. And unlike intense workouts that require recovery time, NEAT activities actually support recovery, improve mobility, and keep your clients feeling energized instead of fried.

The takeaway: Coaching non-exercise activity thermogenesis (NEAT) alongside your normal programming (EAT) can help your clients achieve long-lasting results even faster—and it doesn’t require writing a single new program. 💯

How to Coach Clients to Move More Throughout the Day

Alright, so NEAT is important. But how do you actually coach it without overwhelming your clients or turning into the “get up and walk” nag?

Here’s your game plan for how to increase non exercise activity thermogenesis with your clients:

Start with awareness

Most clients have no clue how sedentary they actually are. They’ll swear they’re “pretty active” because they hit the gym three times a week…But their step count tells a different story.

Start by having clients track their baseline movement for a week. Use ABC Trainerize’s activity tracker to monitor daily steps, or encourage them to pay attention to how much time they spend sitting vs. moving.

Once they see the data, it’s pretty eye-opening. (“Wait, I only walked 2,000 steps yesterday?!“)

⚡️ TZ Tip: Use ABC Trainerize’s habits feature to create a daily “log your steps” habit for your clients. This keeps movement top of mind without you having to manually check in with them every day.

Build movement habits gradually

Don’t go from zero to hero overnight. If your client currently walks 3,000 steps a day, jumping straight to 10,000 is a recipe for burnout.

Instead, use habit stacking—AKA linking new movement behaviors to existing routines your clients already do. For example:

• “After I pour my morning coffee, I’ll do a 5-minute walk around the block.”
• “After every Zoom meeting, I’ll stand and stretch for 2 minutes.”
• “When I get home from work, I’ll play outside with my kids for 10 minutes before sitting down.”

These small, specific habits are way more sustainable than vague goals like “move more.” Plus, you can assign and track them right in ABC Trainerize using Master Habits Programs, so clients get daily reminders and accountability.

⚡️ TZ Tip: Start with just 1-2 movement habits per week. Once those stick (usually after 2-3 weeks), layer in more. Don’t overwhelm them out the gate!

Celebrate progress and consistency

Helping your clients learn how to increase non exercise activity thermogenesis is about progress, not perfection. 

When your client hits their step goal three days in a row? Celebrate it. 

And when they remember to take walking breaks during work? Acknowledge that win.

Use ABC Trainerize’s in-app messaging to send quick encouragement when you see clients crushing their movement habits. A simple “Killing it with those daily walks this week! 🔥” goes a long way in keeping their motivation high.

The more you reinforce these small wins, the more likely clients are to keep showing up for themselves. And consistent movement builds momentum that carries over into their nutrition and training, too.

Practical Habit Ideas to Boost NEAT

Need some plug-and-play movement habits you can assign to clients? Here are non exercise activity thermogenesis examples that actually work in real life:

• Take a 10-minute walk after each meal (great for digestion and blood sugar, too!)
• Use a standing desk or set hourly “stand up” reminders
• Do household chores with intention—put on music and make it a whole vibe
• Park farther away from entrances (classic but effective)
• Play actively with kids or pets—tag, fetch, and dance parties count!
• Take phone calls while walking (bonus: it helps you think better, too)
• Schedule walking meetings or lunchtime strolls with coworkers
• Set a timer to stretch or move for 5 minutes every hour
• Take the stairs whenever possible
• Do “commercial break workouts” during TV time (squats, lunges, planks between episodes)

The best NEAT habits are the ones your clients will actually do. Tailor suggestions to their lifestyle, preferences, and schedule. A busy parent might love playing tag with their kids, while a remote worker might like walking meetings better.

FAQ – Non-Exercise Activity Thermogenesis (NEAT)

What counts as non-exercise activity thermogenesis (NEAT) and why does it matter?

NEAT includes any movement that isn’t structured exercise, sleeping, or eating. Think: walking, standing, cleaning, gardening, fidgeting, cooking, shopping—literally any activity that gets your clients off their butt and moving!

Why does non-exercise activity thermogenesis matter? Because it can account for 15-50% of your clients’ total daily calorie burn, which makes it a massive lever for weight loss and overall health. 

Plus, unlike intense workouts, NEAT activities are sustainable, low-impact, and can be done throughout the day without needing recovery time.

How can personal trainers help clients stay active outside of workouts?

This is where you separate yourself from trainers who just write programs and disappear until the next session. 💪

Use ABC Trainerize’s habit coaching tools to assign specific, trackable daily movement habits—like walking 7,000 steps, taking stretch breaks every hour, or doing a 10-minute post-dinner walk. Your clients log these in the app, and you can monitor their consistency at a glance.

Set up automated check-in messages that ask about their movement habits throughout the week. (“How are those walking breaks going? Let me know if you need to adjust your goal!”)

Review their activity data during sessions. If you notice they’re consistently sedentary between workouts, have a conversation about it. Help them brainstorm realistic ways to move more based on their schedule and lifestyle.

When clients see that you care about their movement outside the gym—and give them the tools to succeed—they’re way more likely to stay consistent and see results!

Does NEAT burn fat?

Yep! Increasing non exercise activity thermogenesis absolutely contributes to fat loss, though it’s not magic on its own.

Fat loss happens when you’re in a calorie deficit (burning more than you consume). NEAT increases the “calories out” side of that equation, sometimes significantly—which adds up to meaningful fat loss over weeks and months.

The beauty of NEAT? It doesn’t tank your appetite or stress your recovery like intense cardio can. You’re burning extra calories throughout the day while supporting better energy, mood, and metabolic health.

Combine higher NEAT with consistent training and solid nutrition coaching, and your clients will see faster, more sustainable results. 🙌

How can fitness coaches track client movement between sessions?

The easiest way is using an all-in-one platform like ABC Trainerize.

With ABC Trainerize, clients can sync their wearables (like Apple Watch, Fitbit, or Garmin) or manually log their daily activity. This gives you visibility into their step counts, active minutes, and movement trends right from your coach dashboard—no need to text back and forth asking for updates.

You can also assign movement-based habits (like “walk 8,000 steps” or “take 3 stretch breaks today”) that clients check off daily. This keeps NEAT top of mind and gives you clear data on compliance and consistency.

Plus, automated reminders and in-app messaging make it easy to encourage clients without micromanaging. (“Loving the consistency with your daily walks this week—keep it up! 🔥”)

This level of tracking helps clients stay accountable while you coach smarter without burning out.

How much non-exercise activity should clients aim for each day?

There’s no one-size-fits-all answer, but here’s a good starting point:

Most health organizations recommend at least 7,000-10,000 steps per day for general health. For weight loss specifically, aiming for 10,000+ steps combined with resistance training and proper nutrition tends to work well.

That said, the “right” amount of NEAT depends on your client’s current activity level, goals, and lifestyle. Someone who currently walks 2,000 steps a day shouldn’t jump straight to 10,000. That’s a recipe for failure.

Start with their baseline, then increase gradually. Even adding 2,000-3,000 extra steps per day can make a significant difference in their calorie burn and how they feel.

The goal is progress, not perfection. Help your clients find a sustainable level of daily movement that fits their life and supports their goals long-term.

Take Your Coaching Beyond the Gym with ABC Trainerize

Your clients don’t just need better workouts—they need to move more when you’re not around.

That’s where NEAT comes in! By coaching everyday movement habits alongside training and nutrition, you’re setting clients up for sustainable, long-term results instead of just short-term wins.

The good news? You don’t need to add complexity to your coaching to make this happen. ABC Trainerize gives you everything to seamlessly incorporate NEAT coaching into your business:

• Habit coaching tools to assign and track daily movement habits
• Activity tracking synced with wearables for real-time step and movement data
• In-app messaging to check in, encourage, and keep clients accountable
• Client dashboard where you can monitor everything in one place

When movement, nutrition, and training all live in one platform, clients stay consistent and you scale without burning out. 

Ready to help your clients move more and see better results? Try ABC Trainerize free for 30 days and discover how easy growing your business can be!