Keep the break visible.
Add the Home Screen widget so the next set stays in the place you already glance at.
Available now on the App Store
TEN45
10 squats every 45 min.
A quiet iPhone widget timer for desk days. Keep the next squat break visible, log a set with one tap, and let the next countdown start automatically.
Free for iPhone
No account
Progress stays local
What it is
A squat timer, not another fitness app.
TEN45 keeps one small movement rule visible during work: ten squats, then back to the thing you were doing. No feed, no coaching plan, no account, and no noisy reminders.
Log a set in one tap.
Tap I did it when the set is done. TEN45 saves the set and starts the next countdown.
Tune the rhythm.
The default is 10 reps every 45 minutes with a 10-set target. Change each one in Settings.
See the day at a glance.
The dashboard shows sets, squat total, streaks, and recent history without turning it into a social app.
Stay quiet by design.
No notifications, no sounds, no ads, and no feed. TEN45 is visible when you look, quiet when you work.
Keep progress local.
Your settings and set history stay on your iPhone. The app does not require an account.
Default rhythm
The name is the plan.
TEN45 starts with the desk-day pace it is named for. Keep it simple, or adjust timer length, reps, and daily target when your day needs a different rhythm.
Reps
10
One bodyweight set. No equipment. No warmup.
Interval
45
Minutes between timers. Change it when your day needs a different pace.
Target
10
Sets per day by default. Streak days count at half your current target.
Open TEN45 or add the Home Screen widget. The countdown starts.
Move. Do the set, tap I did it, and the next timer starts automatically.
The widget keeps the next interval visible without a notification.
Timer length, reps, daily target, and theme stay adjustable in Settings.
Screenshots
The real app, ready for desk days.
TEN45 stays narrow on purpose: one countdown, one button, and a local dashboard for the sets you have already done.
How it works
The timer lives where you already look.
Home Screen widgets and the app dashboard use the same restrained language: timer, set count, done. The point is a visible prompt, not another alert stream.
Home-screen widget
A quiet countdown in the place you already check, with one-tap set logging.
Settings
45 min
10 reps · 10 set target
Only the settings that matter
Timer, reps, daily target, and theme are adjustable. No notifications, no sounds.
T45
5
day streak
Progress memory
Sets, squats, current streak, longest streak, and history stay local on your iPhone.
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
Get TEN45 on the App Store.
TEN45 is available free for iPhone. It requires iOS 17 or later and is intentionally local-first: no account, no ads, no feed, no notifications, and no sounds.
Free
iPhone
Data Not Collected