A free, science-backed timer to help you build healthy movement breaks into your day. Your data stays private in your browser.
University of Otago research found that 10 deep squats every 45 minutes led to a 21% reduction in blood sugar spikes compared to continuous sitting. The effect can last up to 48 hours.
Do one quick activity:
• 10 deep squats (~20 seconds)
• 3-minute brisk walk
• High knees for 30 seconds
No equipment needed!
Research shows breaking up sitting every 30-45 minutes provides metabolic benefits. It's about frequency, not intensity. Regular movement keeps your metabolism active.
Complete your first session to start earning achievements!
Squats activate large muscle groups (glutes, quadriceps) that rapidly clear glucose from your bloodstream. This triggers lactate production, signaling muscle cells to absorb more glucose—effects lasting up to 48 hours.
This is not:
• A weight loss program
• A substitute for exercise
• Medical treatment
• A cure for any condition
It's a simple habit to reduce sitting time based on research.
Need hard workouts? No! Quick movements are enough.
Will I lose weight? Not directly, but better metabolism helps.
Safety? Consult your doctor if you have health conditions.
Last Updated: January 2025
We don't collect, store, or transmit any personally identifiable information. All timer data (sessions, streaks, settings) is stored locally in your browser's localStorage and never sent to our servers.
Your progress stays on your device. We can't access it. If you clear your browser cache, this data is permanently deleted.
We use Google Analytics for anonymous usage data (button clicks, session starts). This is aggregated and can't identify you personally.
Last Updated: January 2025
This service is for informational and educational purposes only—not medical advice. Information is based on published research, but individual results vary. Always consult a qualified healthcare professional before changing your health routine.
Provided "as is" without warranties. We don't guarantee availability or error-free operation.
45-Minute Protocol is not liable for any damages resulting from use of this service.