Every feature, one moment at a time.

It's two in the afternoon. You've been in your chair since the morning stand-up, and you couldn't say how long that's been.

Today is your home screen, and it starts with exactly that: how long you've been sitting, in big numbers, starting again every time you move. Under it sits your next set, one tap from the camera, with a how-to beside it. Then this week, your steps and today's small wins.

Small wins are the tiny things that fit a desk day: a walk after a meal, a move break, a few minutes outside, a drink. Pick the ones that suit you from a library of 14. Each shows how strong the evidence behind it is, with its sources, so you know what you're choosing.

Each morning, a quick check-in asks how your muscles feel, and the plan listens. On a planned rest day, Today says "Rest day. It counts." and asks nothing more of you.

You'd happily do a few squats between calls. But counting reps while watching the clock, and wondering whether that one was low enough, takes the fun out of it.

Lean your phone against a mug or a wall, step back, and do a short set. The camera reads your pose on the phone and counts each rep, or times your hold. Each frame is read and dropped: nothing is recorded, saved or sent.

The moves are made for a desk day: chair squats, wall push-ups, desk planks, wall sits and hip hinges, then their harder versions. You need a chair, a wall and a little floor. Hold still to start, and the set begins once you're in view. When you reach your target, it says so: "Stop here. That's today's win."

It's a move you haven't done before. You'd like to see it once, and know what to watch for, before you try it in front of a camera.

Every move has a guide, laid out the same way each time. First a short wordless video, then three steps, with the yellow step matching the one playing. Then how it's counted, what to watch for that the camera can't check, the muscles it works on a body map, why it helps, and how to stay safe.

A guide opens before you try a new move, and any time from "How to". Each video downloads the first time you open it and stays on your phone, so it plays offline. Every claim carries its evidence label, and every source sits in one list.

Three meetings back to back. When the last one ends, your neck and shoulders feel every minute of them.

A move break is one minute and four gentle moves, for when you've sat a while. Pick Standing or Seated. Each step has its own looping clip beside the timer, so you can follow along without reading, and the break counts as a move toward today's streak.

If something hurts, say so: the moves that use that area pause, and the rest still count. Been up and about already? Tap "I moved already".

Lunch at your desk again, then straight back to the screen. You keep meaning to take a short walk afterwards, and the afternoon keeps getting in the way.

Tell Sitbuster when you usually eat. After lunch and dinner, a nudge suggests a short walk. With steps on, your phone's steps count it. Without them, a timer marked "Walk or wheel" does, and it keeps going when you lock your phone.

Ate at another time? Tap "I just ate". Left your phone at your desk? Log the walk yourself. Steps come from Apple Health on iPhone or Health Connect on Android, read only. On Android 13 and older, your phone can count its own steps, with no other app or account needed.

You sat down after lunch, answered a few emails, joined a call. The next time you look up, it's nearly four.

A nudge is a tap on the shoulder when you've sat too long: stand up and move for a minute. You choose how long you sit before one comes. Nudges fit around your work hours, your meals and your bedtime, and small wins come along with a stand-up rather than as extra buzzes.

Notifications are yours to shape: high-fives and crew news, your week and your league result, or nothing at all for a while. Quiet hours hold alerts until they end, and Log off and Wind down nudges close the workday and the evening.

You meant to call Mom on Sunday. Then it was Wednesday, and another week had gone by.

Never miss a call or a message to someone you love. Your own nudges are reminders in your words, at your time, on your days. Write "Call Mom", pick Sunday at 18:30, and every Sunday evening your phone reminds you, on top of Sitbuster's planned nudges.

A small cue at the same time helps it become a habit. Use your own nudges for anyone you'd like to keep in touch with, or for anything that helps your day, like "Refill the bottle". Your own nudges are part of Plus. If Plus ends, they stop, but they stay saved.

Your stand-up nudge arrives two minutes into a client call. You swipe it away, and that's the last you think of it all afternoon.

Skip my meetings lets Sitbuster hold a nudge while you're in a meeting and send it right after. You pick which calendars count. Only start and end times are read, on your phone. Titles, notes and who's invited are never kept or sent.

The workday kit is a set of small nudges between work. Stand up is always on. Turn on the rest to fit your day: water, eye breaks, stretch, breathe, a fake commute, log off, wind down, daylight and a real lunch. On day one the kit is picked for your goal, and you can change it any time.

You'd rather not open an app to see where your day stands. A glance at the phone already in your hand should be enough.

Black home-screen widgets with a yellow accent show your streak, your steps and this week at a glance. Lock-screen widgets show only the count and today's state.

The chair clock asks once: "Show a clock on your lock screen during work?" Say yes, and your lock screen shows the time since your last move and your next stand-up, with one "I moved" button. On iPhone it's a Live Activity, in the Dynamic Island too; on Android, a quiet ongoing notification. It runs only in your work hours.

A month ago, chair squats were hard work. Now they feel easy, and you're not sure what comes next.

Every move is a ladder of rungs, from the gentlest version up. Chair squats lead to squats and slow squats. Wall push-ups lead to desk push-ups, knee push-ups and push-ups with your hands on a stair, then full push-ups. Desk planks lead to knee planks and planks, and hip hinges to good mornings.

When a rung feels easy, Sitbuster offers the next one, and an easier one when it feels hard. A harder rung is only ever offered. You choose.

Programs aim at one goal at a time, from 4 to 8 weeks: First full push-up, the 45-second plank, Strong back, and 10,000 steps a day. A quick check on day one finds your starting week. Week 1 of First full push-up is free; the rest of Programs comes with Plus.

It's hard to know when to do more. Too little and nothing changes. Too much, too soon, and you start to dread the next set.

Every Monday the coach reads your week and sets this week's targets. Each change comes with its reason, from your own sets: how they felt, your mornings and your days. It's fixed rules, run on your phone. Not AI.

Free players get the top change every week. Plus shows every change with its reason, and plans the week around your days. Either way, you can say "Looks good" or keep last week's targets, and if you're sore or in pain, it won't push.

Moving every day is easier when the days add up to something you can see.

One trail for everyone: 30 chapters in six acts. The Meadow, the Forest and the River are free. The Canyon, the Highlands and the Summit come with Plus, and you can read every chapter from day one.

Each chapter has stops you clear in any order, then a boss. Stops ask for sets, steps or water, at your own goals. A few chapters are tests against your own first result. Bosses are everyday things turned creatures, like the Lazy Lounger.

Your goal flavours the stops. Change it any time and keep your chapter: the new flavour starts at the next one.

A cold, a trip to see family, a week of late nights. That's usually where a streak ends, and the habit with it.

A day counts with a camera set, or a few different small wins with a move among them. Pick your rest days, and a planned rest day counts too. Freezes, earned as you level up, cover a day you miss. Freezes are never sold, not even in Plus.

Life happens: you're sick, travelling or caring for someone. Away pauses your streak, so it neither grows nor breaks, and no reason is asked. Days you move still count, and you can end it early. And after a break, Sitbuster offers a way to earn your days back.

On a flat Monday morning, it helps to see how far you've come, and how last week really went.

History shows every day you've moved, as months of day marks, with your best streak and since when you've been moving. Free shows your last 30 days. Every day is kept, and Plus shows them all.

The weekly report, on Plus, looks back over your own week: days moved, strength days against the WHO minimum, active minutes, sets, steps and small wins, your best moment and a plan for next week. It compares you with your usual week, never with other people. A quiet week gets kind words, and an easier week if you want one.

You've moved every week for a month. That deserves something, even a small something.

Trail patches mark what you keep doing: active days, strength weeks, a ladder for each small win, raid wins, act summits, coming back after a break, and a year with Sitbuster. They count days, not XP.

Pin up to three to your race bib, and show it to your crews if you like; it stays private until you turn it on. Your trophy case lives on You.

You just cleared a chapter, and you'd like your friends to know, without sharing anything you'd rather keep to yourself.

When something good happens, like a level up, a chapter cleared, a program done, a promotion, a crew win or a streak milestone, Sitbuster offers a card. Choose a post, a story or a link, and a tone: Proud, Funny or Just stats. Cards are drawn on your phone and go only where you send them.

Cards show effort only. "Show my goal" starts off, and nothing about health, pain, rest, fasting or where you are ever goes on a card. Send a win to your crew and it lands in their inbox.

It's easier to keep going with someone to keep pace with, as long as it's fair and nobody sees more of you than you'd like.

On day 3, Sitbuster asks if you'd like to play in a league, and shows exactly what your league would see. Say "Not now, just me" and you're never ranked. Change your mind any time in Settings.

Leagues are weekly groups of people who move about as much as you, in tiers from Bronze up to Summit. Active days decide places, and a slow week never drops you. Most XP, Steps and every small win get their own boards, just for fun: they never change your league. Drinks count a healthy intake, at your own goal, so drinking more never wins.

If you join Country & world, you see how your week compares as a band, and a top 100 lists names only as each player chose to show them.

Your team keeps saying everyone should move more. Nobody wants to be the one doing squats alone by the printer.

Bosses hit harder alone. Start a crew with friends or coworkers, and every week your crew fights a boss against one other crew. Your camera sets and steps hit it, and less HP left on Sunday wins. Nobody can carry it alone, so it stays fair.

Crews are joined by code or link only; nobody can find you by search. There's no chat, only high-fives. A crew league ranks the crew for fun, and a crew can do a program together.

The whole office could join in. But nobody wants their manager looking at their numbers.

Clubs are for bigger circles: a friends club, or a workplace club for your office. Every club shares one goal for the month, counted in stars: every day you do a camera set, you add a star to the club.

Workplace clubs are private by default. "Your manager may be in this club. You choose what they see." Everyone sees the same page, owners too. There are no reports, exports or "who's quiet" lists, and you join by code or link, never by work email.

A friend is trying to move more too. A small "You've got this" at the right moment would help you both.

Add a friend with your friend link. Friends see your name and your week as a share of your own target, and nothing else. Pair up as buddies with one shared plan, like "After lunch, we both do our set."

Send a friend or a crewmate a nudge: one of six fixed messages, "Stretch break?", "Walk with me?", "Water?", "You've got this", "Stand up!" or "High five". There's no free text, and anyone can turn nudges off. Everything lands in your inbox, behind the bell on Today. It's kept for 30 days, and only you see it.

Your knee has been grumbling since the weekend, and you're not sure what you should and shouldn't do today.

Before your first set comes a short health check. Only your birth year is needed; the rest is optional. It follows exercise guidelines: it asks about warning signs, known conditions and how active you are now. A yes means a check, not a no.

Tell Sitbuster what to go easy on, like knees, back, wrists or shoulders, and it picks comfort versions of the moves that load them. Sore one morning? Those muscles rest. Pain? Show where on the pain map, and those moves pause until you say it's gone.

It's Ramadan. A lunchtime walk and an afternoon water reminder don't fit a day of fasting.

Ramadan mode moves Sitbuster's nudges around your fast. It turns on by itself each Ramadan, from your first fast to Eid, and you can switch it off. Before iftar, lighter sets and quiet before iftar; after iftar, a short walk; drinks between iftar and suhoor, with no water or lunch nudges while you fast; and nothing after isha and before work.

Suhoor and iftar times are worked out on your phone for your city: use your location, or search the list of towns kept on the phone. Pick how times are worked out, and match your mosque. Not fasting today? One tap, and no reason is asked. Different work hours this month? Set them once, and your usual hours come back after Eid.

You move from a chair or a wheelchair, or the camera just isn't an option today.

Sitbuster is for every body that sits for work. Seated moves count as moves, and timers say "Walk or wheel". There's a seated move break: head, chest, wrists and a gentle twist, all from your chair, and in a wheelchair, put the brakes on first. Moves have comfort versions for knees, back, wrists and shoulders.

Camera off, or not for you today? Count by tapping, with a timer for holds. A walk after a meal works without steps: a timer counts it instead.

A camera app at work? Before anything else, you'd want to know where the video goes.

Nowhere. The camera reads your pose on your phone, and each frame is dropped. Nothing is recorded, saved or uploaded.

You can play without an account. Sign in with Apple or Google to play together and keep your progress. Health answers and steps go to your account only after your yes to Sync health answers, and Ramadan settings only after their own yes. Each ask has two equal buttons. After a No to syncing health answers, we ask again at most once every two weeks.