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Show HN: 1 min workouts for people who sit all day
I am a software developer and in the last few months after recently becoming a father I was barely finding time for a proper workout. Recently I was reading about new research on Snack Exercises and how beneficial mini workouts of less than 2mins every so often, during the day are to our body. So, I decided to build an iOS App for me and others to help with this. The app generates a list of exercises that I need to tick to complete daily or loose my streak. The algorithm takes into account muscle groups and balancing the exercises to hit most main muscles. I also stayed going through all exercises and adding a couple of alternative exercises in case I don't feel like the recommended exercise. Since I'm not a trainer I commissioned professional exercise posture video guides and animations by an exercise expert which I attached to each exercise.
I uploaded the app on the app store for free and no ads. If this is something that interests you, I want to hear how you balance a long day on your desk vs exercise.
- l1n 1y agoWould love to see this for Android!
- jstummbillig 1y agoor as a PWA! That has gotten quite good. Looks great btw!
- melvinzammit 1y agoThanks! Android is on my mind. If I see people like the iOS version I will code an Android version. It's just that I do everything native and it will take a few weeks.
- BaudouinVH 1y ago+1 for being interested in an Android version.
- dave333 1y agoJust ask your favorite AI - e.g. suggest some one minute excercise routines for a 71 year old male Given a 71-year-old male, what are some safe and effective one-minute exercise routines? What are the benefits of short, frequent exercise bursts for older adults? One-minute exercise routines for seniors. Chair exercises for elderly men. Low-impact exercises for 70+ male. For a 71-year-old male, one-minute exercise routines should focus on low-impact movements that improve strength, flexibility, and balance, with an emphasis on safety. It's always a good idea to consult with a doctor before starting any new exercise program. Here are some one-minute routines, many of which can be done with the aid of a sturdy chair: Option 1: Chair-Assisted Mobility & Strength 15 seconds: Seated Marching: Sit tall in a sturdy chair, feet flat. Lift one knee towards your chest, then lower, alternating legs as if marching in place. Keep your back straight and engage your core. 15 seconds: Arm Raises: While seated or standing with support, slowly raise both arms out to the sides to shoulder height, or overhead if comfortable, then lower. Focus on control. 15 seconds: Ankle Pumps & Circles: While seated, lift one foot slightly. Point your toes up and down (pumps), then rotate your ankle in circles clockwise and counter-clockwise. Switch feet after about 7-8 seconds. This improves ankle mobility and helps with circulation. 15 seconds: Seated Torso Twists: Sit tall with feet flat. Cross your arms over your chest or place hands on hips. Gently twist your upper body to one side, then to the other, keeping your hips stable. This aids core strength and spinal flexibility. Option 2: Standing Balance & Leg Strengthening (with support) 20 seconds: Chair Squats (Sit-to-Stands): Stand in front of a sturdy chair. Gently lower yourself as if to sit, but just before sitting, push back up to standing. Use your hands on the chair for support if needed. This is excellent for leg strength and functional movement. 20 seconds: Heel Raises: Stand behind a chair, holding on for balance. Slowly lift up onto your tiptoes, hold for a second, then lower your heels back down. This strengthens calf muscles and helps with balance. 20 seconds: Standing Leg Swings (side-to-side): While holding onto a chair, gently swing one leg out to the side a few inches, then back to the center. Keep your core engaged and avoid leaning. Switch legs after 10 seconds. This improves hip mobility. Option 3: Upper Body & Posture Focus 20 seconds: Wall Push-ups: Stand facing a wall, about arm's length away. Place your hands flat on the wall at shoulder height, slightly wider than shoulder-width. Bend your elbows to lean towards the wall, then push back to the starting position. This strengthens chest and arm muscles. 20 seconds: Shoulder Rolls: Shrug your shoulders up towards your ears, then roll them back and down in a circular motion. Repeat forward and backward. This helps with upper back and shoulder mobility. 20 seconds: Chest Stretch: Stand or sit tall. Clasp your hands behind your back (or hold a towel if clasping is difficult) and gently squeeze your shoulder blades together, opening your chest. Hold for 5-10 seconds, then release. Key Considerations for Seniors: Listen to Your Body: If you feel any pain, stop the exercise. Start Slow: Begin with fewer repetitions or shorter durations and gradually increase as comfort and strength allow. Breathing: Remember to breathe deeply and continuously throughout the exercises. Don't hold your breath. Hydration: Stay well-hydrated throughout the day. Consistency: Short, frequent bursts of exercise are highly beneficial. Even one minute a few times a day can make a significant difference in maintaining mobility, strength, and overall well-being. Safety First: Ensure you have a stable environment, wear appropriate footwear, and use chairs or walls for support as needed. These short, consistent bursts of low-impact exercise can significantly contribute to maintaining strength, balance, and flexibility, which are crucial for independent living and overall health in older age.
- agluszak 1y agoDoes it have to be an app? A website would do
- fattybob 1y agoWebsites don’t always work well for many, go and work somewhere with no internet….
- melvinzammit 1y agoThis is something i wanted with the app. In fact it works well with no internet. The exercise videos not so much because i could not figure out how to store high quality videos in app
- __natty__ 1y agoOr a PDF with workouts for the next 30 days.
- frank_nitti 1y agoThis would have been an easy sell for me, whereas the “AI-picked workouts” on this pitch was an immediate turn off. But there are others who are the opposite of me in this regard.
- 2muchcoffeeman 1y agoIf you had a PDF, where do you think the list of exercises is coming from?
- frank_nitti 1y agoI would hope from a deterministic algorithm. The parameters are finite and well-understood. I don’t understand what purpose an AI serves here
- 1y ago
- gabrielsroka 1y agoWebsite menu is blank. There are some typos and font challenges. Images look blurry/lo-res. I'd like to see some of the videos without having to install the app.
- melvinzammit 1y agoThanks for the notice! I will fix
- orobinson 1y agoI’ve wanted an app like this for ages. I’ve always suffered from analysis paralysis when trying to work out a good, short exercise routine. This looks like it will be the perfect solution — thank you!
- melvinzammit 1y agoThanks! Same, that's why I did this. Once I start exercising I tend to keep my streak. However If I don't start, I keep thinking that I'll find the perfect workout and start tomorrow.
- higgins 1y agoI cycle between stronglifts.com (simple 5x5 program, but detailed if you want it) and "Convict Conditioning" calisthenics program. Weights vs body weight. Recommend either!
- neves 1y agoOne of the best things about home office is that I can just lay down on the floor and do push ups Unfortunately it isn't proper etiquette at work
- frohrer 1y agoI see people working out in the office all the time. My last workplace even had group events that I was more or less peer pressured into. Definitely don’t feel bad doing light exercises in the work place unless you’re customer facing.
- AbraKdabra 1y agoI think nowadays with the myriad of tools available there's no excuse for doing an app for just one platform, I struggle with doing exercise so I opened the link excited to be completely disappointed by the fact that it's only for iOS.
- armchairhacker 1y agoI disagree, because unfortunately it’s hard to get native-quality UI on different platforms. If OP made the app cross-compatible it wouldn’t look as nice on iOS, or he’d have to essentially make two separate frontends. You could argue for either option but it’s not “no excuse”.
- maest 1y agoThis could have easily been a website.
- moscoe 1y agoSo go make it then
- lolinder 1y agoThey didn't want it to be a website, and if they did make it a website they'd have to deal with the inevitable entitled whining on their Show HN wondering why everything has to be a website these days. If there's one thing I've learned from a few decades on the internet it's that the only way to avoid entitled whining is to never, ever release anything, especially not for free.
- sushid 1y agoIt's literally a free, ad-free app. If it were a website, I guarantee you HN would lambast it saying they could vibe-code it in 1 hour, it's not open sourced, etc. It's never enough for the naysayers.
- lolinder 1y ago> in the last few months after recently becoming a father ... I decided to build an iOS App for me and others ... I uploaded the app on the app store for free and no ads OP wrote an app to solve their own problem and made it available for free for others to use if they find it helpful. It should shock no one and certainly should not trigger any judgement or attacks from anyone that they chose to write the app for the platform which they themselves use.
- raddan 1y agoGood luck with the app! But I could not help but be reminded of this hilarious Ben Stiller scene: https://m.youtube.com/watch?v=9y5K3KsuQ_M https://m.youtube.com/watch?v=9y5K3KsuQ_M
- Brajeshwar 1y agoYeah! 7-min is the magic number.
- fattybob 1y agoLooks great, looking forward to using this, many thanks
- melvinzammit 1y agoThanks!
- frohrer 1y agoReally cool idea, I’ve been looking for something like this. I did wonder how to do the Bear Hold if the duration isn’t specified?
- melvinzammit 1y agoMy idea was to do as much seconds as there are reps to keep it simple. I understand that this is not well explained and can be explained better. Thanks!
- mistrate 1y agothanks for clearing that up. kept refreshing the page waiting for this to be answered :) Love the idea and the execution! and also don't understand the toxicity from other comments. appreciate you sharing this with us
- me80iq 1y ago> If this is something that interests you, I want to hear how you balance a long day on your desk vs exercise. Do things that actually make a difference, which means heavy barbell training. Anything else is generally subpar and inefficient, the main issue being no meaningful progression can be made after the first few weeks. Heavy compound barbell training (squat, press, bench, deadlift) can be progressed and adapted to for decades. It's also an extremely efficient use of time.
- andoando 1y agoWhile I agree barbell training is superior, there's plenty to do with calisthenics at home, especially with some dumbells, kettleballs
- awb 1y agoThe best exercise is the one that you’ll do. In the vein of atomic habits, reducing a task to its minimal effective dose is great for starting new habits. For people that sit all day, a 1min exercise snack makes a lot of sense. After that becomes easy and routine then gradually increasing the duration and difficulty up until a typical 30-45 min workout 2-4x a week is a great end goal.
- dttze 1y agoGreater chance for injury too.
- 2muchcoffeeman 1y agoDon’t learn how to lift weights from the internet and get a good coach.
- xaoz 1y agoAlmost all experienced lifters experience injuries. Lifting heavy weights is a more dangerous activity than some other forms of exercise.
- siliconc0w 1y ago
- danielvaughn 1y agoThis is probably the first app I’ve come across on HN where I immediately downloaded it with the intent to use it. I love this idea because I’ve been thinking recently that I want to get into a micro-exercise habit. Like maybe every time I go to the bathroom, I do a quick rep. So this is perfect. I’m going to try it out this week and give feedback. Some immediate feedback if it helps - the “Your List Expires at Midnight” screen is pretty confusing. I think I understand what you’re saying on this screen. But the presentation of the icons really threw me off, I’m not sure what they’re trying to convey. Nonetheless I’m really excited to give it a try. If there’s a particular place where you’d like feedback, let me know.
- jen729w 1y agoI'm also an insta-download. Very clear landing page, very clear value proposition. Nice work.
- melvinzammit 1y agoThanks!
- melvinzammit 1y agoI was not sure about “Your List Expires at Midnight” myself. I will try other options. Thanks for the feedback! Very much appreciated
- PeterWhittaker 1y agoAlso, it's lose your streak, not loose.
- PeterWhittaker 1y agoDoes X10 for plank and jogging mean 10 seconds, or get into the position, hold, and return to rest 10 times?
- melvinzammit 1y ago
- dcre 1y agoTypo in headline (currently): Micro Execises
- melvinzammit 1y agoOh no! I'll fix it soon
- __turbobrew__ 1y agoLooks great, I will try it out. The form of some of the instructional exercises is poor, I thought the pushups was almost comical.
- melvinzammit 1y agoYou are speaking about the animation or the video? I will take another look.
- __turbobrew__ 1y agoThe video, the pushups were a little bit … shallow
- shadowvoxing 1y agoIs an Android version on the way?
- melvinzammit 1y agoAn Android version is on my mind. I will code it native if people like the iOS version.
- seam_carver 1y agoCries in iOS 16. Ok this is really on me for only having an iPhone 8
- KennyBlanken 1y agoDoing one minute of almost anything will not cause adaptation or any improvement in your fitness - or a very minimal improvement and then nothing further whatsoever. We're talking 'you are almost completely sedentary, this might help.' You know what else is good? Going for a walk, and you don't need a stupid app to help you do it (also there are no shortage of youtube videos and subreddit routines, all for free, no personal/device data collection, nothing.) This "you can work out in 1 minute" is just another version of the 80's/90's "crunch your abs /air box / step your way to this beach body!" crap. The studies are bunk - done on college-age people whose bodies are already in pretty good fitness. Exercise is work. It's hard. It's supposed to be. There are no shortcuts. You need to get lots of low intensity exercise, a moderate amount of...well...moderate intensity, and a bit of very high intensity exercise. Ideally in that order - establish a "base" over weeks if not months before you dip much into the latter two.
- Brajeshwar 1y agoCool. Now, no one is going to go down below 1-min. 7-minute was always in trouble. Anyways, I loved that 7-min exercise app and was one of the ideal companion while traveling. Quick 7-min workout in hotel rooms. I had the one from Johnson & Johnson.
- melvinzammit 1y agoIt's technically not 1minute workout a day like the 7 min workout concept. It's 5x 1min workouts during the day. You get your blood flowing for a minute every now and then during the day. I read some interesting new studies recently about this idea
- below43 1y agoThis looks really good, and something I think I will use. Very very minor spelling feedback. "Lose" not "Loose".
- melvinzammit 1y agoThanks!
- Wubdidu 1y agoThis looks interesting, might try using the app for a while. Quick suggestion: allow marking days that are excluded from breaking streaks, e.g. weekends.
- melvinzammit 1y agoGreat Idea! Will see what I can do.
- gherkinnn 1y agoSomeone built a free app without ads in his spare time, despite having little of it. It looks polished, there is obvious effort put in, and the landing page is a no fluff explanation. And yet 2/3 of the comments here are whining about it. "Free chocolate? Bleurgh, it contains the wrong kind of hazelnuts. Rubbish. You suck, chocolate maker." I miss N-Gate. Amazing work OP! I will give it a go. I do easy exercises during pomodoro breaks, maybe this app will come in handy.
- melvinzammit 1y agoThanks! Would love your feedback, if you do.
- avinassh 1y agoDo you use any iOS 18 specific APIs? I am on an old device using iOS 17, so I cannot upgrade to 18. I'd love if you can consider making this compatible with 17
- Jamesbeam 1y agoJust a thought from looking at the science. https://pmc.ncbi.nlm.nih.gov/articles/PMC11920532/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11920532/ https://pubmed.ncbi.nlm.nih.gov/38190022/ https://pubmed.ncbi.nlm.nih.gov/38190022/ Some of the broader claims like offering "many health benefits of longer workouts" or significant "strength" gains might be a bit ahead of what the current research consistently shows for these short bouts, especially when compared to traditional, longer exercise programs where, for instance, evidence for maximal strength gains is stronger , or where studies on snacks show more "modest" effects for some outcomes. Regulators in the EU and Apple's App Review team are increasingly focused on the accuracy of health and wellness claims. To build more trust and avoid potential flags, it could be beneficial for you to refine the messaging to be more specific about the well-supported benefits, like convenience, breaking up sitting , and improvements in certain cardiometabolic markers for inactive folks, while being more nuanced about direct comparisons to comprehensive, longer workouts. Highlighting the time efficiency and accessibility without overpromising on the extent of all health outcomes should be a more solid path for long-term success and credibility. You will also likely run into legal problems, if you offer the same kind of exercises without taking age, chronic, and pre-existing conditions into the equation of what exercises to offer and do not offer a clear warning for these kind of users, that they should consult a doctor before using the app, what exercises might be appropriate for them and which are not. Best of luck with the app!
- melvinzammit 1y agoThanks for the thought provoking comment! Yes I totally agree. I need to fix the marketing a bit to highlight what the app is good at and not exaggerate what it can do. In reality one cannot compare a proper workout with this. Its for different people and different aims. My aim is just to get people moving and let them see the benefits of exercise. Anyway, thanks I will update.
- fogx 1y agowebapp would have been nice :( where do you pull the exercises from?
- melvinzammit 1y agoMaybe I could do a mini webapp version on the landing page for people that don't want to get the app. Maybe after iron out the ios app issues i can do it. The exercises are hardcoded in the app itself atm
- wltr 1y agoCool idea, nice implementation. Also downloaded your app, will try using. Would love to find some contact for feedback, if you please. Not too comfortable writing it right here, without proper formatting and media. A few comments that can be in text: - why not making a proper calendar? Meaning formatting days according to weeks pattern. I guess you can read user’s locale, to find out whether Sunday first or last. - on a smaller iPhone (mini) the time limit looks weird, seconds are on the second line. I guess you can just kill seconds as a concept. I’d even kill minutes, something like 5 hours left is plenty. Maybe something else, but better place your contacts somewhere, so those interested could reach you. Good luck!
- xaoz 1y agoThanks, this looks great and I will try it. Just FYI, on the marketing website on iOS safari iPhone 11 the hamburger menu currently opens an empty side panel, looks like a bug. Cheers!