You sit 8+ hours a day.
We fix that in 30 seconds.Quick squats throughout your workday. No gym. No equipment. No sweat. Just move — your body and your career will thank you.
Directive Incoming
Squats
10 reps
Form Check
- • Keep chest up, eyes forward
- • Push knees over toes
- • Drive through heels
"Drop and give me 10 squats. GO!" — Sarge
Per exercise
Equipment needed
Daily prompts (max)
Office-friendly exercises
The Problem
Sitting is the new smoking
Studies suggest prolonged sitting is linked to increased health risks, including back pain and fatigue — even if you exercise after hours. The fix isn't a gym membership. It's movement throughout the day.
8+ hrs
of daily sitting is linked to increased cardiovascular concerns
2 min
of movement per hour may significantly improve health outcomes
40%
reduction in back discomfort reported by regular micro-break takers
Based on published research. Not medical advice — consult your doctor before starting any exercise routine.
🪑
Desk-bound all day
Back-to-back meetings, deadlines, and deep work leave zero time for movement.
😴
Afternoon energy crash
By 2 PM your focus drops. Coffee helps for 30 minutes — movement helps for hours.
🏋️
No time for the gym
You know you should work out. But between work, family, and life — when?
How It Works
Three steps. Zero friction.
Set your schedule
Pick how many breaks you want (3, 5, or 7) and your active hours. We handle the rest.
Get a push notification
At random intervals during your day, you'll receive a quick exercise directive — squats, pushups, stretches.
Move for 30 seconds
Complete the exercise right at your desk. Tap done. Build a streak. Feel the difference by day three.
Meet Sarge
Your personal coach who actually cares
Sarge is your built-in drill-sergeant coach — tough standards, huge heart, zero cruelty. He celebrates your wins, picks you up after missed days, and drops science facts to keep you motivated. Think tough love with a big heart.
“Drop and give me 10 squats. GO!”
When a mission arrives
“OUTSTANDING WORK. That's how it's done.”
When you complete a mission
“No worries, soldier. Tomorrow we go again. 💪”
When you miss one
“7 days strong. You're building something real here.”
When you hit a streak
Features
Built for busy people
🔔
Smart notifications
Spaced throughout your day with enough time between each one — never during back-to-back meetings.
🏢
Office-friendly exercises
36+ exercises you can do at or near your desk. Combine up to 3 per break for a quick combo.
🏋️
Track your weight lifted
See how many pounds you've moved this week. 10 pushups at 180 lbs = 115 lbs lifted. It adds up fast.
🔥
Streaks, ranks & badges
Build streaks, rank up from Recruit to Lieutenant, and collect 25+ achievement badges.
📊
Activity heatmap
See your consistency grow — never want to break the chain.
🧬
Science-backed motivation
Sarge drops real health facts when you need them most.
🤖
AI-powered coaching
Personalized messages from Sarge based on your actual progress and patterns.
📋
Form guidance + demos
Visual demonstrations and form tips for every exercise.
🔒
Privacy-first
No camera, no GPS, no motion tracking.
FAQ
Frequently Asked Questions
What is Tactical Break?+
Tactical Break is a free web app that sends you short exercise reminders throughout your workday. Each break takes just 30 seconds and can be done right at your desk — no equipment or gym required.
Do I need any equipment?+
No. Every exercise is designed to be done with just your body weight, right at or near your desk. No equipment, no gym, no special clothes.
How long does each break take?+
About 30 seconds per exercise. If you set your breaks to include 2–3 exercises, a full break takes around 60–90 seconds.
Is Tactical Break free?+
Yes. Tactical Break is completely free during early access, including all features: AI coaching, squad challenges, badges, and unlimited exercise breaks.
Will my coworkers think I'm weird?+
All exercises are designed to be office-friendly and discreet. Desk stretches, seated leg raises, wall pushups — nothing that will raise eyebrows.
How does the AI coach work?+
Sarge, your built-in coach, sends personalized messages based on your progress, streaks, and activity patterns. He celebrates wins, motivates after missed days, and shares science-backed health facts.
Can I use it on my phone?+
Yes. Tactical Break is a Progressive Web App (PWA). You can install it on your phone's home screen for push notifications — no app store download needed.
Is my data private?+
Absolutely. Tactical Break doesn't use your camera, GPS, or motion sensors. We only store what's needed to track your exercises and streaks.
Your body wasn't built to sit still
Start with 3 breaks a day. It takes less time than making coffee.
Get Started — It's Free