Blood keeps moving.
Standing and squatting change the posture your body has been holding for the last 45 minutes.
TEN45 for iPhone
TEN45
Ten squats. Every forty-five minutes.
A quiet cadence for desk days. Stand up, do one small set, sit back down. The app handles the clock.
Why this works
Frequency beats intensity.
Hours of sitting are not undone by one heroic workout. The useful move is smaller: interrupt the sitting, wake up large leg muscles, then get back to work.
Glucose has somewhere to go.
Contracting quads and glutes use big muscle groups, which is why movement breaks show up in glucose research.
Stiffness gets interrupted.
Hips, hamstrings, ankles, and back stop being locked in the same seated shape all afternoon.
Focus gets a hard reset.
The timer creates a short physical boundary between work blocks without asking you to start a new habit stack.
Strength compounds quietly.
Low reps, repeated often. The point is not exhaustion. The point is showing up through the day.
It is intentionally boring.
No streak theater, no feed, no motivational layer. TEN45 is a timer with memory.
The rhythm
The math is the brand.
Ten is enough to feel real. Forty-five minutes is long enough to work, short enough that sitting does not become the default for half a day.
Reps
10
One bodyweight set. No equipment. No warmup.
Interval
45
Minutes between timers during your active hours.
Friction
0
No account required for the local iPhone utility.
Workday starts. First timer begins.
Squat time. Do the set, tap done, next timer starts.
The widget keeps the next interval visible without another notification.
Active hours end. TEN45 stays quiet.
App surfaces
The timer lives where you already look.
Home screen, lock screen, Live Activity, and Watch support all use the same restrained language: timer, set count, done.
Home-screen widget
A quiet countdown in the place you already check.
Live Activity
Squat time
Tap when done.
Lock screen
Only appears when the timer hits zero.
T45
12:43
next squat
Apple Watch
The same cadence, small enough for your wrist.
Evidence, carefully
Movement breaks are the point.
Research on interrupting prolonged sitting has found improvements in post-meal glucose and insulin responses when sitting is broken up with physical activity. TEN45 turns that idea into one repeatable desk-day rule.
It is not medical advice, and it is not a replacement for training. It is a small constraint that makes sitting less continuous.
Availability
iPhone first.
Built for iOS with widgets, Live Activity, local notifications, and Apple Watch. Add the App Store or TestFlight link here when it is ready.