Ready-Made Pomodoro Plans
Pick a plan, hit start, and experience a full Pomodoro day with curated exercise breaks. No account needed.
Day Plans
Back Pain Desk Relief Plan
A full Pomodoro day designed to combat lower-back pain from prolonged sitting. Alternates between strengthening and stretching exercises to decompress your spine and activate dormant muscles.
Energy Boost Cardio Plan
Fight the afternoon slump with cardio-focused micro-workouts. This plan uses heart-rate-spiking exercises to flood your brain with BDNF and keep energy levels high all day.
Full Body Strength Plan
Build functional strength throughout your workday. This plan cycles through upper-body, lower-body, and core exercises so every muscle group gets activated across your Pomodoro sessions.
Upper Body Killer Day
A relentless upper-body assault disguised as a workday. Every break hammers your chest, arms, and shoulders with push-up variations, dips, and planks. By the end of the day you'll have logged hundreds of reps without ever leaving your desk.
Early Morning Focus Plan
Extended 50-minute Pomodoro sessions with 10-minute breaks all day. The morning starts with gentle stretching to protect your flow state, then afternoon breaks shift to active exercises to keep energy high. Designed for deep workers who find 25-minute sessions too short.
Lower Body Wobble Leg Day
Your legs won't know what hit them. This plan stacks squats, lunges, wall sits, and jump squats across every break to give your lower body a full workout throughout the day. Expect wobbly legs by the afternoon.
Week Plans
ProWeekly Desk Warrior Program
A complete 5-day program that progressively targets every muscle group throughout your work week. Each day has a different focus so you build balanced strength and flexibility without repeating the same routine.
Weekly Progressive Strength
A structured 5-day strength program that builds intensity throughout the week. Start light on Monday, peak on Thursday, and recover on Friday. Perfect for building lasting desk-side fitness habits.
Upper Body Madness Week
Five days of pure upper-body punishment. Push-ups dominate every day with chair dips, planks, and inchworm walkouts as supporting exercises. Reps build throughout the week so you finish stronger than you started.
Lower Body Weak Legs Week
A 5-day lower-body program built to wake up dormant legs. Every day focuses exclusively on squats, lunges, wall sits, jump squats, and cardio leg work. By Friday your legs will be stronger — and they'll know it.
Morning Focus Week
A 5-day program built around extended 50-minute Pomodoro sessions with 10-minute breaks. Morning breaks focus on gentle stretching to protect your flow state, while afternoon breaks shift to active exercises to maintain energy. For deep workers who need longer focus blocks.
Brain Fog Killer Week
A 5-day program built to destroy brain fog through blood-pumping movement. Every break is loaded with cardio and dynamic exercises — jumping jacks, burpees, high knees, mountain climbers — designed to spike your heart rate and flood your brain with oxygen and BDNF.