Exercise snacking

Not the snack
you were expecting.

Science-backed exercise snacks for your sedentary workday

SnaqBreak™ turns your sedentary day into a series of science-backed micro-workouts. Every snaq is under two minutes, research-backed, and done in the clothes you're already wearing.

Download on the App Store See how it works ▶︎
Thursday 7 May
Good afternoon, Snaqer
150 steps
2 / 5 snaqs
completed
1 min
active
Wall Sit illustration

Wall Sit

60 sec hold · 78 steps
11h
How long desk workers sit each day.
01 / The Problem
Biswas et al., Annals of Internal Medicine, 2015
< 2 min
Each bout. At least 3× daily.
02 / The Antidote
Stamatakis et al., Nature Medicine, 2022
−40%
Lower all-cause mortality risk.
03 / The Reward
Stamatakis et al., Nature Medicine, 2022
The snaqs

This is what an exercise snack looks like.

No gym. No hour-long commitment. Just 60 seconds of purposeful movement between whatever you were already doing.

Jump Rope

Jump Rope

60 sec · Standing
~330 steps

At 11.8 METs, jump rope produces a simultaneous spike in heart rate, VO₂ and caloric burn that no other snaq in this library matches.

Evidence A
Banded Pull-Aparts

Banded Pull-Aparts

20 reps · Seated
~98 steps

Counters the forward hunch of desk work by targeting the rhomboids and mid-trap — the muscles desk posture suppresses most.

Evidence B
Chair Dips

Chair Dips

15 reps · Seated
~80 steps

Your chair just became a piece of gym equipment. Targets the triceps — the most underloaded push muscle in desk workers.

Evidence C

56 snaqs and counting — each graded A, B, or C by the strength of the research behind it. Explore the full library →

Step equivalents

Your Apple Watch can't count a wall sit.

Most wearables are blind to the "science of small." They prioritize movement through space while ignoring metabolic effort. This means your most impactful micro-workouts — push-ups, planks, squats, isometric holds — are completely invisible to your step counter.

SnaqBreak fills the gap by converting the metabolic effort of any exercise into step equivalents using verified MET values from the 2024 Compendium of Physical Activities.

STEPS = DURATION × MET × 28

Methodology: 2024 Compendium of Physical Activities

Wall Sit

60 sec isometric hold

⌚ 0 ON YOUR WATCH
78
STEPS

Soleus Push-ups

60 sec seated, continuous

⌚ 0 ON YOUR WATCH
78
STEPS

Full Plank

60 sec isometric hold

⌚ 0 ON YOUR WATCH
78
STEPS
How it works

Three settings. Zero learning curve.

SnaqBreak fits around your existing day — not the other way around.

1

Tell us your workspace

At your desk? Break room? Home office? This shapes which moves we send.

2

Set your schedule

Choose your hours and how often you want to move. SnaqBreak spaces your snaqs evenly through your day.

3

Move when nudged

A notification arrives. 60 seconds of movement. Back to your desk. Your cardiovascular system quietly celebrates.

Wall Sit
The most effective exercise for lowering blood pressure. Proven in 270 trials.
24 seconds left
Slide your back down a wall until thighs are parallel to the floor, knees at 90°. Keep your back fully in contact with the wall.
Why this works

Most exercise apps tell you to move. We tell you why it matters.

Every snaq comes with a science explanation — the exact physiological mechanism behind the exercise. Not as a footnote. As the main event.

Knowing what your movement is doing to your body changes what it actually does to your body.

Paraphrased from Crum & Langer, 2007 · Psychological Science

When you know that a wall sit is actively lowering your blood pressure, or that soleus push-ups are regulating your post-meal glucose, you're not just moving — you're participating in the process.

The science of small

Your body doesn't care how long you exercise. It cares that you moved at all.

A growing body of peer-reviewed research confirms that brief, intense bouts of movement — scattered throughout the day — deliver many of the same physiological benefits as traditional training. SnaqBreak makes these moments count.


Read the full research →
−40% mortality risk

Just 3 daily bouts of 1–2 minutes of vigorous activity significantly reduced all-cause mortality in people who otherwise didn't exercise.

Stamatakis et al., 2022 · Nature Medicine

52% glucose control

Soleus push-ups — contracting just 1% of body mass — dramatically improve post-meal glucose regulation when done continuously.

Hamilton et al., 2022 · iScience

More than running

Wall sits produced greater blood pressure reductions than aerobic exercise, HIIT, and dynamic resistance training across 270 randomized controlled trials.

Edwards et al., 2023 · British Journal of Sports Medicine

Pricing

The price of a literal snack.

Start free. Upgrade when you're ready. No sneaky annual lock-ins.

Free
$0

Everything you need to start exercise snacking today.

  • At my desk workspace
  • 15 curated exercises
  • Swap exercises you don't want
  • Reminders every 30 or 60 min
  • Streak tracking
  • Snaq Shuffle (auto-rotation)
  • Full 56-exercise library
  • All reminder frequencies
  • Block exercises you dislike
Get started free
Plus
$29.99 / yr

About $2.50/month

The full experience. Less than a protein bar a month.

  • All 3 workspaces
  • Full 56-exercise library
  • Swap exercises you don't want
  • Snaq Shuffle
  • Full progress tracking
  • All reminder frequencies
  • Block exercises you dislike
Download free

Or $3.99/month · cancel anytime

Lifetime
$99.99 once

One payment. Own it forever.

  • Everything in Plus
  • All future exercises
  • All current Plus features, forever*
  • One payment. No price increases. Ever.
Unlock for life

* Lifetime covers the core SnaqBreak feature set. Distinct future products — such as enterprise or team features — may be offered separately.

FAQ

Questions we have been asked.

If yours isn't here, email hello@snaqbreak.com.
We answer everything.

Yes. The research behind exercise snacking shows that brief, vigorous bouts of movement — even under a minute — produce meaningful cardiovascular and metabolic benefits when repeated throughout the day. You're not replacing the gym. You're filling the gaps between sitting.
Most snaqs are designed to keep you well below the sweat threshold. SnaqBreak filters exercises based on your workspace — if you're in a shared office, you'll only get seated and silent moves. If you're alone, the full library opens up.
The 10,000-step target came from a 1965 Japanese pedometer marketing campaign — not a clinical guideline. The character for 10,000 (万) resembles a person walking, so the name Manpo-kei stuck. It had zero clinical basis. Landmark research now shows that all-cause mortality risk drops sharply at around 4,000 steps per day, with benefits flattening between 7,500 and 8,000 steps. SnaqBreak converts every exercise into step equivalents so that strength work, isometric holds, and seated movements all count toward a target that actually reflects the science.
You set your own snaq frequency in settings — every 30 minutes, every hour, or anything in between. We recommend every 30 minutes: that's roughly when prolonged sitting starts driving up blood sugar, insulin, and triglyceride levels. A quick snaq resets the clock. But you're in control of your own schedule.
Every exercise is graded by the strength of the science behind it. Grade A means direct snaq-specific research from a landmark RCT or large-scale study. Grade B means strong indirect evidence from well-designed studies. Grade C means the exercise is supported by the Compendium of Physical Activities and general exercise science — plausible benefit, less directly studied as a snack.
Stand-up reminders tell you to stop sitting. SnaqBreak tells you exactly what to do, for how long, with the research explaining why. Each snaq is a specific, scored exercise — not a vague nudge. The difference between "you should move" and "do 15 banded pull-aparts right now."
Most exercises are bodyweight only. A few use a resistance band, jump rope, or pull-up bar — all optional and clearly labeled. Tell us what you have in Settings and we'll tailor your schedule accordingly.
SnaqBreak focuses on movements with the strongest evidence for cardiometabolic and cognitive benefit during a sedentary day. Stretching has its place, but it doesn't move the same physiological needles as brief bouts of muscle activation. Every exercise in the library has a measurable metabolic cost and a specific health mechanism behind it.
Yes. The free plan gives you 15 seated exercises with reminders every 30 or 60 minutes — enough to build the core habit and see real metabolic benefits. Plus exists for people who want the full 56-exercise library across all three workspaces, every reminder frequency, shuffle mode, and deeper progress tracking.
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Daily snaqs, science drops, and people doing soleus push-ups at their desks. @snaqbreak

Small breaks. Stronger you.

It's not about doing more. It's about sitting less.
SnaqBreak makes it automatic — 60 seconds at a time, tucked into the gaps you already have.

Start your journey →