3 Minute Man — Desk Workout Tracker

About

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? [email protected]