How to add squat breaks to your Pomodoro timer

It’s easy to spend a focus interval working, then spend the entire break on another screen. A squat break gives you a clear reason to leave your chair: get up, do a few squats and take a pause before your next task.

Get Up and Squat handles the timing. You choose how many squats to do and go at your own pace.

Start with one task and a time limit

Write down what you’re about to work on. “Draft the introduction” gives you a clearer starting point than “work on the project.” Open the online Pomodoro timer and start its 25-minute focus session.

The online preset pairs that focus session with a five-minute break. If 25 minutes doesn’t fit your task, change it in Settings. The Chrome extension starts with a different, editable preset: 45 minutes of work and a two-minute break.

Use the reminder as your cue to squat

When focus time ends, leave your chair and do a few squats. Take them at your own pace, then use the rest of the break to rest before returning to work.

The break timer gives you time away from your task; it doesn’t ask you to squat for the whole countdown. You choose your repetitions. The timer doesn’t count or score them.

Make the transition easy

When focus time finishes, the timer starts the break. Sound is optional. On the website, turning it on plays a short preview; the recording contains strong language. If you’re working near other people, switch sound off and use the visible countdown.

Before leaving the desk, note the next small action in your task. When you return, that note gives you a place to pick up without turning the break into another planning session.

Return when you’re ready

After the break ends, the next focus session waits for Start unless you have enabled automatic repeat. Use Pause if you’re interrupted. Reset abandons the current timer and prepares a new focus session.

Neither a completed countdown nor a progress bar proves that you concentrated or exercised. In the extension, the progress page is simply a record of completed focus and break timers. It has no streak to protect or score to maintain.

Choose where your timer lives

The website is useful when you want to start immediately. Keep its tab open, and remember that a sleeping computer or an inactive tab can delay sound. If you want a timer independent of a webpage, the extension keeps counting when its popup closes. Read how squat reminders work in Chrome for the setup steps and release availability.

Try one cycle, then adjust the timings to your day. Build a rhythm that makes room for both focused work and squat breaks.

Start with 25 minutes ↗