3 Minute Man — Desk Workout Tracker

Science-backed 3-minute breaks every hour. Better energy, less stiffness, real results. No gym needed.

3 Minute Man delivers science-backed 3-minute movement breaks every hour of your workday, right inside Chrome. Built on a peer-reviewed 12-week randomized controlled trial (BMC Public Health, 2026, n=86) that showed meaningful improvements in blood glucose, insulin resistance, energy, and work productivity from hourly micro-exercise breaks. ✦ HOW IT WORKS • Set your work hours during onboarding (default: 9am-5pm) • Get 8 scheduled breaks per day, one per hour • Each break is a 3-round mini-circuit: 30s work, 30s rest, three different exercises • Takes exactly 3 minutes. No equipment. No gym. ✦ WHAT YOU GET • 13 desk-friendly exercises (strength, mobility, cardio) • Smart rotation that alternates muscle groups throughout the day • Difficulty adjustment that adapts to your feedback • Morning and evening energy tracking with trend charts • Streak tracking with perfect day highlights • Achievement badges • Shareable progress cards • Accountability partner system • Full progress dashboard with 30-day calendar heat map ✦ SMART TRIGGERS • Meeting-aware: In a Google Meet, Zoom, or Teams call? We wait. The moment your meeting ends, your break fires. • Distraction intercept: Visit X, Reddit, Instagram, YouTube, or TikTok during work hours with a break due? We take over the page with a full-screen reminder. • Water reminders every hour. Fresh-air ventilation reminders every two hours. Both toggleable. ✦ THE SCIENCE The study showed 82% adherence across 12 weeks — because 3 minutes is short enough to actually do. Participants reported higher end-of-day energy and work productivity. 3 Minute Man follows the same protocol. ✦ PRICING • 3-day free trial with full access — no credit card required • After trial: Free plan (2 breaks/day) or Full plan ($9.99/month or $49/year, save 59%) • 7-day money-back guarantee on all paid plans ✦ PRIVACY We collect only what's needed: break logs, energy ratings, and preferences. No browsing data, no keystrokes, no screen recording. Full privacy policy at https://www.3minman.com/privacy Questions? hello@3minman.com