Break up sitting. One hour at a time.
10 Squats a Day reminds you to do 10 air squats every hour during your workday. Simple routine. Visible consistency. For desk workers 40+ who want structure without the hype.
At a glance
10 Squats a Day is a minimalist fitness-utility app that prompts you to do 10 air squats every hour during a workday window you set. You have a 10-minute window to log each round. The app helps desk workers build a consistent “break up sitting” routine that may support brain health over time. No account, no social features—just reminders, honest logging, and visible streaks and weekly completion.
Sitting too long hurts
Desk work means long blocks of sitting. Your body and brain benefit from short, regular movement—but it’s easy to forget or put off. You need a simple rhythm that doesn’t turn your day into a workout plan.
One small habit, every hour
Set your workday hours. The app reminds you each hour to do 10 air squats. You have 10 minutes to tap “Done.” Miss the window and the round is lost—no guilt, just the next hour. Streaks and weekly completion show your consistency.
What you get
- Hourly reminders — One prompt per hour during your chosen window.
- 10-minute Done window — Log your squats within 10 minutes or the round is missed. Honest, no fudging.
- Streaks & weekly view — See your current streak and completion rate at a glance.
- No account — No sign-up. Data stays on your device.
- Simple schedule — Set start and end time once. Notifications survive app close and reboot.
How it works
- Download the app and set your workday window (e.g. 9:00–17:00).
- Each hour you get a reminder: time for 10 squats.
- Do your squats and tap “Done” within 10 minutes.
- Track streaks and weekly completion on the Today and History screens.
See the app
FAQ
- What is 10 Squats a Day?
- 10 Squats a Day is a mobile app (iOS and Android) that sends you a reminder once per hour during your workday to do 10 air squats. You have 10 minutes to log each round. The app tracks your completion and streaks locally—no account required.
- Who is it for?
- Adults 40+ who work at a desk and want a simple, repeatable way to break up long sitting. Also suited to adults 60+ who want low-friction movement prompts without turning the day into a full workout.
- Do I need an account?
- No. The app works offline. Your schedule and history stay on your device.
- How does the 10-minute window work?
- When the hourly reminder fires, you have 10 minutes to do your squats and tap “Done.” If you don’t log within that window, the round is marked missed. The next hour starts fresh.
- Does it work when the app is closed?
- Yes. Reminders are scheduled with the system (AlarmManager on Android, equivalent on iOS) and will fire even if the app is closed or the device has been restarted.
- Is it a workout app?
- It’s a movement-prompt and habit-tracking app. The goal is to interrupt sitting with a small, consistent dose of movement—not to replace a full exercise routine.
- Does it help with brain health?
- Breaking up prolonged sitting and adding regular light movement may support brain health. The app is not intended to diagnose, treat, cure, or prevent any disease.
Get 10 Squats a Day
Download free on iOS or Android. No account required.