Free is enough.

You've got ten minutes before the next call and a bit of floor beside your desk. You'd do a few squats, if something counted them and told you when to stop.

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.

Every move is free, and every rung of its ladder, from chair squats to slow squats and from wall push-ups to full push-ups. When a set feels easy, Sitbuster offers the next rung. If the camera isn't an option today, count by tapping instead.

It's a move you haven't done before, and you're not quite sure what good looks like.

Every move has a guide, and every guide is free. A short wordless video shows the move, at full speed or slowed down, beside three steps. Then how it's counted, what to watch for, the muscles it works on a body map, why it helps, and how to stay safe, each claim with its sources.

A guide opens before you try a new move, and any time from "How to". Its video stays on your phone after the first time, so it plays offline.

Some days a set just isn't happening: calls back to back, a deadline, a sick kid at home. You'd still like the day to count for something.

Today is your home screen: how long you've been sitting, your next set, this week, your steps, and today's small wins. Small wins are the little things that fit a desk day, like a walk after a meal, a move break, a few minutes outside or a drink.

All 14 are free. Pick the ones that suit you, and each shows how strong the evidence behind it is, with its sources. A day counts with a camera set, or with a few different small wins that include a move.

Three meetings in a row, and you can feel all three of them in your shoulders.

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, and the break counts as a move toward today's streak.

Did something hurt? Say so, and the moves that use that area pause while the rest still count.

Lunch at your desk, then straight back to the screen. You keep meaning to get out for a short walk afterwards, and you keep not doing it.

Tell Sitbuster when you usually eat, and after lunch and dinner it suggests a short walk. With steps on, your phone's steps count it, from Apple Health or Health Connect, read only. Without them, a timer marked "Walk or wheel" counts it instead.

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

A stand-up nudge is a tap on the shoulder when you've sat a while. You choose how long you sit before one comes, and nudges fit around your work hours, your meals and your bedtime.

All of it is free: the workday kit of small nudges between work, like water, eye breaks and logging off on time; Skip my meetings, so a nudge waits until your meeting ends; and quiet hours, when alerts wait for the morning.

You don't want to open an app to know where your day stands. A glance at your phone should be enough.

Black home-screen widgets with a yellow accent show your streak, your steps and this week. If you say yes to the chair clock, your lock screen shows the time since you last moved during work hours, with one "I moved" button. On iPhone, the chair clock and the walk timer show as Live Activities.

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

Your streak is free, and it forgives. Pick your rest days, and a planned rest day counts. Freezes, earned as you level up, cover a day you miss. Away pauses your streak when you're sick, travelling or caring for someone, with no reason asked. After a break, there's a way to earn your days back.

Freezes are never sold, not even in Plus. There are no countdowns and no "streak lost" alerts.

Moving every day is easier when it's going somewhere.

The trail is one path for everyone, and the first three acts are free: the Meadow, the Forest and the River, fifteen chapters in all. Each chapter has stops you clear in any order, with your sets, steps or water, then a boss: an everyday thing turned creature, like the Lazy Lounger.

Every stop and boss earns XP, and each act's summit gives a patch and a new look. You can read the chapters after 15 from day one, too.

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, from your own sets: how they felt, your mornings and your days. On free, you get the top change each week, with its reason. Say "Looks good", or keep last week's target. It's fixed rules, run on your phone. Not AI.

You'd like a goal to aim at, but you'd rather try a plan before you pay for one.

Week 1 of First full push-up is free. A quick check on day one finds your starting week, and the week fits around your own days. And if you're not feeling 100% in any program, easy days or a pause keep your place. That part is free for everyone.

On a flat Monday morning, it helps to see how far you've come.

History shows your last 30 days as day marks, your best streak, and since when you've been moving. Tap a day to see what you did. Every day is kept, so nothing is lost, and milestones along the way come with your race bib.

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, small wins, raid wins, act summits and coming back after a break. They count days, not XP, and nothing is random. Pin up to three to your race bib. And when something good happens, Sitbuster offers a card to share, drawn on your phone, sent only where you send it.

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 a league, and shows exactly what your league would see. Leagues are weekly groups of people who move about as much as you, from Bronze up to Summit. Active days decide places, and a slow week never drops you. Or say "Not now, just me", and you're never ranked.

Your team has been talking about moving more for months. Somebody just has to start something.

Start a crew with friends or coworkers, and every week your crew fights a boss against one other crew, with your camera sets and steps. Or start a club for a bigger circle, a friends club or a workplace club, with one shared goal a month. Free has room for 1 crew and 3 clubs, and creating, joining and playing are free.

Crews and clubs are joined by code or link only, with no chat, only high-fives. In a workplace club, you choose what your manager sees.

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

Add friends with your link and pair up as buddies with one shared plan. Send a friend or a crewmate one of six fixed nudges, like "Walk with me?" or "High five". There's no free text, and anyone can turn nudges off. Everything lands in your inbox, behind the bell on Today.

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

Before your first set comes a short health check that follows exercise guidelines. Tell Sitbuster what to go easy on, and it picks comfort versions of the moves that load it. Each morning's check-in asks how your muscles feel: sore muscles rest, and pain pauses the moves that hurt 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, from your first fast to Eid, with suhoor and iftar times worked out on your phone for your city. Not fasting today? One tap, no reason asked. Fasting is never counted, scored or shown to anyone.

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. A seated move break counts as a move, timers say "Walk or wheel", and you can count a set by tapping. Quiet mode means no jumping, for offices and flats.

It's your data. You'd like a copy, a say in who sees what, and a clean way out if you ever want one.

Download my data and deleting your account are free, for everyone. One page shows what others see, and lets you change it. There are no ads, no analytics and no tracking, and nothing is sold.