Seven minutes · No equipment
Getting fit is easy.
Keeping it isn't.
Short workouts tuned to what you can actually do, retested every month. And on a Mac, an app that takes your screen until you've done one.
Step one
Test your fitness level
Four field tests — push-ups, a 30-second chair stand, a 3-minute step test and a plank hold — scored against age- and sex-matched norms. Takes about 10 minutes and unlocks workouts tuned to where you actually are.
For your Mac
It takes your screen until you move
Everything above is a workout app, and workout apps are easy to ignore — that's the whole problem, and no amount of notifications fixes it. Kept for Mac covers every display when you've been sitting too long, or at a time you chose in advance, and gives it back when you've moved. It keeps a record of the promises you kept and the ones you broke, and that number is the point.
You can always get out — five presses of Esc, immediately, no questions. Friction is the point; being trapped is a bug. Every way out.
Not downloadable yet. It works, but it isn't notarised — which would mean macOS refusing to open it and telling you it can't be verified. That's a poor first impression from an app that takes over your screen, so it waits.
Presets
Classic workouts
The Classic 7
PresetThe original scientific 7-minute workout. 12 exercises, 30s on / 10s rest.
Core Crusher
PresetAll abs, all the time. Bring a towel.
Fat Burn HIIT
PresetHigh-intensity cardio blast. No equipment required.
Morning Wake-Up
PresetGentle 5-minute flow to get the blood moving before coffee.
Leg Day Express
PresetQuads, glutes and calves in under eight minutes.
Upper Body Blast
PresetChest, shoulders and triceps. A chair helps.
Tabata Four
PresetClassic 20s on / 10s off. Eight rounds, four moves, maximum effort.
Quiet Apartment
PresetZero jumping, zero noise. Your neighbours say thanks.
Absolute Beginner
PresetShort work, long rest. Build the habit first.
Six-Pack Sprint
PresetSix minutes of pure midsection punishment.
Cardio Killer
PresetTen minutes of nonstop conditioning. Lungs on fire.
Full Body 30
PresetBalanced hit of push, pull, legs and core.
Glute Builder
PresetHips, glutes and hamstrings — slow and controlled.
Athletic Power
PresetExplosive plyometrics for jump height and speed.
Desk Reset
PresetFour minutes to undo a morning of sitting.
The Grinder
PresetTwelve brutal minutes. Only attempt when you mean it.
Yours
Custom workouts
No custom workouts yet. Build one from the exercise library.