Undo 9 hours of sitting.
Ten reps an hour. Verified, not guessed.
The hands-free movement coach for desk workers. 40 seconds an hour to beat brain fog, flatten glucose spikes, and bank 80 reps a day—in your work clothes, with zero sweat.
Why a Morning Workout Won't Undo 9 Hours of Sitting
Most desk workers fall into the "Active Sedentary Trap": even if you run 5 miles before work, 9 hours in an office chair slows your lymphatic pump, tightens your hips, and triggers the 2:00 PM cognitive crash.
Kill the 2 PM Slump: What 40 Seconds Does to Your Blood Sugar
Simulated glycemic response comparing uninterrupted sitting vs. 10 hourly squats (Gao et al., 2024)
*Illustrative — based on published research (Gao et al., 2024, Scandinavian Journal of Medicine & Science in Sports), not a personal diagnostic medical reading.
Flatten the Food Coma
Gao et al. (2024) proved that 10 bodyweight squats every hour lowers post-meal blood sugar spikes by ~21%, preventing the insulin surge that causes afternoon brain fog.
Your Desk-Side Metabolic Sponge
Your soleus and quad muscles act as natural glucose sinks. Contractions pull sugar straight from your bloodstream without taxing your central nervous system or breaking a sweat.
Zero Sweat. Zero Gym Clothes.
No changing into athletic wear, no elevated heart rate, no awkward floor mats. Just 40 seconds of intentional movement keeps your metabolic rate active all day long.
Do It in Your Work Clothes. Zero Sweat.
Designed specifically for busy office and remote desk days. Zero equipment, zero floor contact, and verified hands-free by Apple sensors.
Air Squats
Stand up from your desk, perform 10 upright reps, and sit back down. Clears post-lunch glucose without breathing heavily.
Calf Raises
Standing heel elevations that activate the soleus muscle pump. 100% silent, discrete, and completely invisible on webcam.
Incline Push-Ups
Hands on your desk edge at a 45° angle. Reverses laptop hunch posture and opens the chest without getting on dirty office carpet.
Standing Marches
Rhythmic 90° knee lifts that reactivate dormant hip flexors and decompress lumbar vertebrae after long sitting blocks.
No Cameras. No Tapping. Your AirPods Just Know.
Traditional fitness apps force you to awkwardly prop up your camera or tap counters. RepSnack uses the motion sensors already in your ears, on your wrist, and in your pocket to count reps invisibly.
AirPods & AirPods Pro
Compatible with AirPods (3rd gen or later), AirPods Pro, and AirPods Max.
Pop in your AirPods Pro. Drop down for squats. RepSnack tracks head kinematics to count every rep accurately, speaking your progress directly in your ear.
- ✓ Real-time spatial tracking
- ✓ Spoken rep feedback in ear
- ✓ No camera permission needed
Apple Watch
Discreet wrist haptics alert you quietly when it is time to move. Complications display your hourly countdown, and the Digital Crown lets you adjust reps effortlessly right from your wrist.
- ✓ Silent taptic nudges
- ✓ Watch face complications
- ✓ Stand hour credit sync
Pocketed iPhone
Don’t have AirPods in? Just slide your iPhone into your pocket. Torso displacement and pelvic tilt accurately verify your 10 squat reps hands-free.
- ✓ Front pocket motion fusion
- ✓ Dynamic Island countdown
- ✓ Live Activity lock screen
Calendar Shield: Never Interrupts a Meeting
Never get nudged during an executive presentation or team standup. RepSnack checks your local device calendar: if you have an event with attendees or a video call link, prompts silently pause and roll over automatically.
Free Forever to Build the Habit. Upgrade When You’re Hooked.
The core 10-rep habit loop, all 4 desk exercises, and hands-free AirPods tracking are 100% free forever. Upgrade to Pro only when you want custom rep targets, Apple Watch complications, and streak protection.
Free Tier
The Complete Habit Loop
- Unlimited hourly movement reminders
- All 4 core exercise snacks
- Hands-free AirPods rep counting
- Fixed 10-rep science target
- Dynamic Island & Live Activities
- 30-day activity history
- Custom rep targets (5–30 reps)
- Apple Watch app & complications
RepSnack Pro
You’ve built the habit. Now make it yours.
- Everything in Free
- Custom rep targets (5 to 30 reps)
- Apple Watch App & complications
- Spoken audio rep counting in AirPods
- Multiple schedule windows (AM & PM blocks)
- Streak protection (1 grace day per week)
- Unlimited historical analytics & charts
Free download on iPhone & Apple Watch · Includes 7-day free trial of RepSnack Pro · In-App Purchase
Everything You Need to Know
Direct answers on desk movement snacks, sensor technology, privacy guarantees, and habit mechanics.
Can 10 squats an hour reduce blood sugar spikes from sitting?
Yes. A 2024 study published by Gao et al. in the Scandinavian Journal of Medicine & Science in Sports demonstrated that performing 10 bodyweight squats every 45 to 60 minutes across an 8.5-hour workday produced an approximate 21% reduction in post-meal blood glucose spikes compared to uninterrupted sitting. The muscle contractions pull glucose from the bloodstream via non-insulin-mediated GLUT4 translocation.
How does RepSnack count squats hands-free without a camera?
RepSnack uses CoreMotion Sensor Fusion. By leveraging spatial head motion in AirPods Pro/Max (CMHeadphoneMotionManager), wrist kinematics on Apple Watch, or vertical torso displacement via an iPhone in your front pocket, RepSnack analyzes acceleration sine waves to count clean reps hands-free with zero video recording.
Do I need an Apple Watch or AirPods to use RepSnack?
No. While AirPods Pro and Apple Watch provide the seamless hands-free experience, RepSnack works completely with just your iPhone in your front pocket. You can also tap the screen manually to log snacks if your phone is resting on a desk stand.
What makes RepSnack different from a 7-minute workout or Pomodoro timer?
Traditional workout apps require 7–30 minutes, gym clothing, and sweating, which causes high friction during workdays. Pomodoro timers only beep without tracking physical movement. RepSnack prescribes 40-second movement snacks (10 reps) that interrupt metabolic stagnation without elevating heart rates or breaking a sweat in your work clothes.
How does RepSnack protect my privacy and HealthKit data?
RepSnack adheres to strict Privacy-by-Design. All CoreMotion sensor calculations happen locally in memory. No motion streams or calendar details leave your device. HealthKit write access is strictly limited to logging Mindful Minutes, and RepSnack contains zero ad trackers or data broker SDKs. Read our full Privacy Policy.
Can I customize my schedule, active hours, and rep targets?
Yes. You can configure your exact work window (e.g., 9:00 AM – 5:00 PM, Monday through Friday) and toggle iOS Work Focus sync. RepSnack Pro users can also customize rep counts from 5 to 30 reps per snack and configure separate morning and afternoon schedule blocks.