Squats Every 45 MinutesTen squats. Every 45 minutes.
Set your active hours, get a reminder, do ten squats, tap done. Under thirty seconds each time — and nothing else to think about.
No equipment, no gym. Thirty seconds, wherever you are.
You sit for nine hours, then do forty-five minutes at the gym, and consider the day handled. The research increasingly suggests it is not. It is not the absence of exercise that does the damage. It is the uninterrupted sitting between the sessions.
There is nothing to learn.
The whole app is one reminder and one button. Anything more complicated would not survive a working day.
Set your active hours
Nothing fires outside them. No reminders in the evening, none at the weekend if you do not want them.
A reminder every 45 minutes
Ten squats. No warm-up, no equipment, no changing clothes.
Tap “I did my squats”
That is the whole interaction. Under thirty seconds, and your streak continues.
Small enough that you actually do it.
Too short to skip
Ten squats is below the threshold where you start negotiating with yourself. That is the entire design.
Streaks that mean something
A day of twelve reminders answered is a day you moved every hour, which is the thing being tracked.
Nothing to set up
No workout plans, no levels, no progression. Set the hours once and the app disappears into the background.
One reminder, one button.
The less there is to look at, the more likely you are to still be using it in a month.
What the research actually says.
Breaking up sitting, exercise snacking, and where the claims stop being supported.
Good to know.
What does it cost?
It is a paid app: a single purchase of $9.99, with no subscription and no in-app purchases.
Is ten squats really enough?
Enough for what matters here — interrupting a long period of sitting. It is not a substitute for exercise, and the app does not claim to be one. Think of it as movement rather than training.
Can I change the interval?
The 45-minute rhythm is the point of the app, and it comes from the research it is based on.
Does it make health claims?
No. It reminds you to move. What that does for you individually is between you and your doctor — this is general wellbeing, not medical advice.
Which devices?
iPhone, on a recent version of iOS.
The next reminder is in 45 minutes.
Thirty seconds. Then back to what you were doing.
Download on the App Store