How it works
Get the nudge
Pyup pings you for a movement break before your chair fuses to your spine.
Climb the pyramid
A few push-ups now, a few more later: 1-2-3-2-1. The ladder does the programming for you.
Stack the snacks
Tiny sets add up fast — a full pyramid a day quietly gets you to 100 push-ups.
Between two meetings
Guides to move more
Straight answers about desks, breaks, and push-ups — worth reading even if you never install a thing.
- Desk Exercises for Office Workers That Actually Help
Practical desk exercises for office workers: quick movements you can do near your desk, how often to do them, and how to make them stick.
- How Often Should I Take Movement Breaks? What Helps
How often should you take movement breaks at a desk? Research points to every 30-60 minutes. Here's what the evidence says and how to actually do it.
- How to Do 100 Push Ups a Day (Without Burning Out)
100 push ups a day is easy when you stop doing them in one set. Spread a 1-to-10 pyramid across your day and the number takes care of itself.
- How to Do Push Ups Without Getting Tired
Do more push ups without getting tired by spreading the load: smaller sets, longer rests, and pyramid structure. The technique and the science.
- Is Sitting All Day Bad for You? The Evidence
Is sitting all day bad for you? Research links long uninterrupted sitting to metabolic and cardiovascular risks — and short movement breaks help.
- Push Up Pyramid Workout: How It Works
The push up pyramid workout climbs from 1 rep up to a peak and back down. Learn how to structure it, why it works, and how to pick your peak.
- Pyramid Training for Beginners: Start With 1 Rep
Pyramid training for beginners, explained simply: climb from 1 rep to a small peak and back down. Why it's the friendliest way to start exercising.
- What Are Exercise Snacks? A Simple Guide
Exercise snacks are short bursts of movement spread through your day. Here's what the research says and how to start without changing your schedule.
- Workout Breaks While Working From Home: A System
How to build workout breaks into a work-from-home day: what to do, when to do it, and how to protect the habit from meetings and deep work.
Frequently asked questions
What are exercise snacks?
Short bursts of movement — 20 seconds to a few minutes — sprinkled through your day instead of one long workout. Research links them to real fitness and metabolic gains. Pyup turns them into a habit with pyramid-style micro sets.
What is a push-up pyramid workout?
You climb up and down a ladder of reps — 1, 2, 3 … back down to 1 — resting briefly between sets. It front-loads a warm-up, spreads the load to avoid fatigue, and stacks up serious volume without a gym.
How do I get to 100 push-ups a day?
Not in one set — in snacks. A 1-to-10 pyramid is already 100 push-ups when you complete the round trip... spread across a workday, it barely feels like training. Pyup schedules and counts it for you.
How often should I take movement breaks at my desk?
Guidance converges on moving at least every 30–60 minutes of sitting. A 60-second exercise snack per hour beats a single gym session for breaking up sedentary time.
Is pyramid training good for beginners?
It’s one of the friendliest formats: the early rungs are your warm-up, and you can cap the peak wherever you are today. Start with a 1-to-3 pyramid and grow from there.
Is Pyup free?
Pyup is free to download on iPhone and Mac. Early users rate it 5 stars — desks everywhere are getting nervous.