Exercise Snacks

A few minutes of movement between meetings.

Refactor tracks your food and your training first. Exercise snacks are what it does with the hours in between. They're short, optional movement breaks that fire during your desk hours. Each one takes one tap to complete, from the notification. They never count as a workout, and they're free for everyone.

What it is

Two to four exercise snacks a day, on the weekdays you choose, inside the hours you choose. Each one is a single office-safe movement, under two minutes, everything is done standing, with no clothes change. They break up a desk day and keep the habit alive on days you don't train. They are tracked on their own, with their own streak, separate from your workout log and your workout streak.

How it works

1. Turn it on

In Settings, choose your days, your desk hours, and how many exercise snacks you want per day. Off by default.

2. Get a notification

A notification names the movement during your desk hours, with a one-line cue underneath.

3. One tap: Did it

Tap Did it right from the notification. No app to open, no sheet to fill out, unless you want the how-to.

4. See it on Home

Your Home screen tallies today's exercise snacks and keeps a separate streak for desk days with at least one completed.

5. Show up in your weekly report

Weeks with exercise snacks get a line in your weekly report and shareable card. No exercise snacks that week, no line.

Quiet workplace, on by default. Jumping movements are excluded unless you turn Quiet workplace off. A separate Private space setting opens up the movements that need room.

The starting catalog

A set of office-safe movements, rotated so you don't see the same one twice in a day. Every entry scales to one of three levels, Easy, Standard, or Harder, so the same movement gets harder as you go.

Strength

  • Bodyweight squats
  • Desk push-ups
  • Wall-supported split squats
  • Calf raises
  • Wall sit
  • Standing hip hinge
  • Desk plank
  • Glute squeezes / seated leg extensions

Cardio

  • Stairs, brisk
  • March / high knees in place
  • Jumping jacks
  • Brisk walk to the farthest restroom or water, and back

Mobility

  • Doorway chest opener
  • Wall angels
  • Standing hip flexor stretch
  • Thoracic rotations
  • Neck & upper-trap stretch

Balance & carry

  • Single-leg stand
  • Suitcase carry with a laptop bag

Who it's for

Exercise snacks are built for self-led lifters and anyone spending most of the day at a desk, rebuilding movement around a career and a full calendar. If your workout log has real gaps on the days you don't train, exercise snacks give you something small to do on those days without pretending it's a session.

Frequently asked questions

Does an exercise snack count as a workout?

No. Exercise snacks are tracked separately, with their own streak. They never appear in your workout log, your workout streak, or your tonnage.

Are exercise snacks free?

Yes. Exercise snacks are free for everyone. Spot's commentary on your exercise snacks in chat and your daily briefing is part of Refactor Pro, the same as the rest of Spot.

Can I turn it off?

Yes, any time in Settings. Exercise snacks are off by default. Reminders are scheduled only on the days and inside the desk hours you choose. If you snooze one, it comes back 30 minutes later.

What if I skip one?

Nothing happens, and your streak just doesn't count that day. If you stop clearing them for a couple of weeks, Refactor eases off and eventually asks whether you still want them, so it never turns into a nag.

Exercise snacks are short movement breaks, not medical advice and not a substitute for training. Refactor Fitness is not a medical service, licensed trainer, or guaranteed-results program.