3 Minute Man — Desk Workout Tracker

Overview

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.