Move more.
One snack at a time.
Ten squats. Thirty seconds. Science-backed desk breaks that actually make a difference — no gym required.
Small breaks, big science.
Sitting for long stretches raises blood sugar, stiffens muscles, and strains your heart. But you don't need a gym session to fight back. Brief, targeted movement breaks — done consistently — produce measurable metabolic and cardiovascular benefits, even in people who exercise regularly outside work hours.
A 2024 randomized trial found that 10 bodyweight squats every 45 minutes reduced post-meal blood glucose by 21% — identical to frequent walking breaks, and nearly double the benefit of a single 30-minute walk. A separate study found squats boosted muscle protein synthesis by 29% vs. uninterrupted sitting.
Everything your body needs.
Blood sugar control
Short squat breaks after meals blunt glucose and insulin spikes — the same effect as a 30-minute walk, without leaving your desk.
Gao et al., 2024 →Sharper focus
Movement breaks increase cerebral blood flow and improve working memory within minutes of standing up.
AbbaH teen RCT, BMC Public Health 2024 →Muscle health
Squats activate your largest muscle groups, stimulating protein synthesis and countering the muscle loss linked to prolonged sitting.
Hamilton et al., J Appl Physiol 2022 →Heart protection
Short vigorous movement snacks throughout the day are linked to a 40% reduction in all-cause mortality risk and 48% lower cardiovascular mortality.
Stamatakis et al., Nature Medicine 2022 →30 exercises across 4 categories.
Strength, Stretch, Cardio, and Balance — every break tailored to how you're feeling. Squats are always first: the most research-backed desk exercise you can do.
Built around how you work.
Choose a rhythm that fits your day. Every mode keeps squats in the rotation — because the research says they're non-negotiable.
Focus Mode
For deep work sessions. Strength-focused breaks with minimal interruption.
Balanced Mode
Standard office routine. Full library rotates across all four categories.
Active Mode
Maximum cognitive boost. Stretch and balance emphasis, with frequent resets.
Try it free. Unlock everything.
Start free with 8 exercises — including squats, the science-backed hero. Unlock the full library and all three break modes when you're ready.
- ✓ 8 free exercises
- ✓ Squats + 3 other strength moves
- ✓ Neck stretch, shoulder rolls & more
- ✓ Unlimited break reminders
- ✓ Streak tracking
- ✓ All 30 exercises
- ✓ All 4 categories
- ✓ Focus, Balanced & Active break modes
- ✓ Advanced progress & squat stats
- ✓ Apple Health sync
- ✓ Priority support
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