Standup Workouts Timer vs Interrupt

WorkoutDay is a fitness app that uses Tabata-style HIIT (High-Intensity Interval Training) to support regular exercise, calorie burn, weight loss, and overall health. Workouts use only your bodyweight—no equipment—and can be done at home, at work, or while traveling. Burn calories and strengthen your body with short, intense sessions that fit into any schedule. WORKOUT OF THE DAY (WOD) Start each day with a structured session split into Warmup, Workout, and Finisher. Each section includes exercises like jumping jacks, mountain climbers, lunges, push-ups, squats, planks, Russian twists, and more. Tap any section to see the full exercise list with descriptions and animations, or tap Play to start the workout. Sessions rotate daily for variety and consistency, so you always have something new to try. ALL EXERCISES Browse exercises by category: Upper Body, Lower Body, Core, and Cardio. Choose from 35+ exercises with animated demos, step-by-step instructions, and YouTube videos so you know exactly how to perform each move. Build custom workouts by selecting the exercises you want and combining them into your own routine. Filter by difficulty and category to find exercises that fit your level and goals. Each exercise includes clear form cues and common mistakes to avoid. TABATA TIMER Create your own Tabata workouts with full control over timing. Set work duration (10–100 seconds), rest between exercises (0–30 seconds), number of rounds (1–10), and rest between rounds. Pick any exercises from the library and follow guided intervals to burn fat and build endurance. Ideal for longer sessions at home or in the gym. The timer shows total workout time so you can plan your day. Adjust settings as you progress and save your favorite configurations. STAND UP TIMER Stay active during long work or study sessions. Set break reminders in 5‑minute increments from 5 minutes to 2 hours. Choose how long each stand break lasts and receive notifications to stand up and move. Reminders pause automatically if you don’t open the app for a week. Simple, non-intrusive reminders—no micromanagement or guilt, just regular prompts to get up and move. Improve circulation and reduce stiffness with minimal effort. FEATURES 35+ exercises – Animated demos, step-by-step instructions, and YouTube videos for each exercise Custom workouts – Choose any exercises and build your own routines Apple Health sync – Log workouts and activity in the Health app Voice guidance – Hands-free coaching and announcements during workouts Progress photos – Take before/after photos and compare over time Achievements and streaks – Badges and streaks to stay motivated No equipment – Bodyweight only; train anywhere Free – No subscription; all features included On-screen timer – Clear countdown for work and rest intervals Customizable reminders – Adjust Stand Up Timer to your schedule Suitable for all levels – Beginners, intermediates, and advanced users Clear instructions – Each exercise includes form cues and common mistakes to avoid GREAT FOR Busy schedules and flexible training. Whether you have 7 minutes or 30, you can find or build a workout that fits. No micromanagement or guilt—just clear guidance and simple reminders when you choose to use them. Set it and forget it with the Stand Up Timer, or dive into Tabata for a focused HIIT session. Perfect for home workouts, travel, or quick sessions before or after work. IMPORTANT Consult your doctor before starting new workouts. Warm up and stretch before high-intensity exercise. The developer is not responsible for injuries that occur during use.

Interrupt is a real-time tool for the moment between impulse and action. It's not a meditation app, not a habit tracker, not a daily practice. You open it when an urge starts. You close it when the urge passes. — HOW IT WORKS — Tap the Interrupt button. A 60-second guided pause begins. The flow runs through four short steps: pause and reframe the urge, slow your breath, soften your body, name what you're feeling. When time is up, you mark whether the pull has eased. Need more time? Set the default to 3 minutes in Settings — same flow, longer hold. Not enough? Emergency Mode is one tap away from inside any interrupt. It's always free. No questions, no journaling, no decisions in the moment. — ON IPHONE, TRIGGER IT AUTOMATICALLY — Set up an iOS Shortcut and Interrupt opens whenever you launch the apps that pull you in (Instagram, TikTok, the news app you can't stop checking). The pause arrives before the scroll does. — WHAT IT'S FOR — • Doomscrolling and compulsive phone-checking • Smoking, vaping, and nicotine cravings • Snacking • Online shopping urges • Stress habits, racing thoughts, and overload • Procrastination and avoidance loops • Coffee, after-meal, and things on repeat — FREE CORE, OPTIONAL PRO — Free, always: • Guided interrupt — 60 seconds by default, switchable to 3 minutes • Emergency Mode — never gated • Your last 3 sessions Pro adds 10 situation-specific packs — same fast core, with copy and pacing tuned to a specific trigger: • Doomscroll — break the scroll loop • Procrastination — start before resistance builds • Racing Mind — slow the spiral • Overload — cool the surge • After Meals — reset after eating • Coffee Trigger — decouple the routine • Frozen — move first • Inner Critic — soften the voice • Urge Spike — ride the urge • On Repeat — break the repeat Pro also unlocks full history, pattern insights, a shareable therapist report, and custom triggers and durations. — THE SCIENCE — Interrupt is built on three decades of behavioral research: • Graybiel (2008) — habits as cue-triggered loops in the basal ganglia • Berridge & Robinson (2003) — incentive salience and "wanting" vs "liking" • Schultz (1998) — dopamine and predictive reward signals • Marlatt (1994) — urge surfing and relapse prevention • Nahum-Shani et al. (2018) — just-in-time adaptive interventions Frameworks underlying the flows: Acceptance and Commitment Therapy (ACT), Mindful Self-Compassion (MSC), Mindfulness-Based Stress Reduction (MBSR), polyvagal theory, and implementation-intention research. — DESIGN PRINCIPLES — Speed is the product. Every second of friction before you reach an intervention is a second the impulse wins. We don't send daily reminders. We don't reward streaks. We don't ask you to build a habit of using us. The goal is fewer urges acted on, not more sessions. You should use Interrupt when you need to. The rest of the time, you shouldn't think about it. — WHAT INTERRUPT IS NOT — Not a meditation app. Not a journal. Not a habit tracker. Not a mood logger. Not a wellness subscription. Not something you use on a schedule. — SUBSCRIPTION TERMS — Interrupt offers auto-renewing subscriptions. Pricing tiers: • Pro Monthly — $9.99 / month, all 10 packs and full history • Pro Yearly — $45.99 / year, all 10 packs and full history • Pro Lifetime — $79.99 one-time, all 10 packs and full history Length and price are shown on the subscription screen before purchase. Payment will be charged to your Apple ID at confirmation. Subscriptions auto-renew unless cancelled at least 24 hours before the end of the current period. Renewal is charged within 24 hours before the period ends. Manage or cancel anytime in your Apple ID account settings. Terms of Use: https://interrupt-app.com/terms Privacy Policy: https://interrupt-app.com/privacy