Get Up Now
And Live.
Just 10 air squats. Once an hour. For 66 days.
The challenge that's saving desk-bound executives from themselves.
Graham Doessel, 57
Founder & Chief Squatter
Hi, I'm Graham.
I'm 57. I build technology for a living. Most days, I sit at my desk for 12 to 15 hours straight. Coffee at arm's reach. Screen glowing. Body still.
One day it hit me. Not a heart attack, thankfully. Just a thought. A quiet, uncomfortable thought:
"I'm not dying from anything dramatic. I'm dying from sitting still."
So I did something about it. I started with just 10 air squats every hour. Because 10 felt achievable. 10 didn't feel like exercise — it felt like standing up. No gym. No equipment. No excuses. Just stand up, squat, sit back down, and get back to work.
If you're awake 16 hours a day, that's 160 squats. Over 66 days, that's 10,560 squats. All from doing something that takes less than 30 seconds each time.
I built the tool for me. Then I thought — why not share it?
The science says it takes 66 days to form a habit. Not 21. Not 30. Sixty-six. So that's what this challenge is. Sixty-six days to rewire your body and your brain. Sixty-six days to stop being comfortable with being still.
Choose your challenge.
There's no wrong way to do this. The only rule is: you have to get up.
The Basic Challenge
10 squats every hour for 66 days. That's it. You're a winner.
- • 10 air squats per set
- • Once every hour
8 hours / day
5,280
total squats
16 hours / day
10,560
total squats
80 squats/day (8hrs) or 160/day (16hrs). Consistent and achievable.
The Progressive Challenge
Add one extra squat per day. Build up to it. Surprise yourself.
- • Day 1: 10 squats per set
- • Day 2: 11 squats per set
- • Day 33: 43 squats per set
- • Day 66: 76 squats per set — and it'll feel easy
8 hours / day
22,440
total squats
16 hours / day
44,880
total squats
That's 4x more than the basic challenge. By Day 66, you'll be doing 600–1,200 squats a day.
Or set your own pace. The only rule is: you have to get up.
Three steps. That's it.
No complicated routine. No long workouts. Just get up, squat, and get on with your day.
Sign up (it's free)
Create your account in 30 seconds. No credit card. No commitments. Just your name, email, and a decision to change.
Get reminded every hour
Your browser or phone will nudge you to stand up and do 10 air squats. Takes less than 30 seconds. Then you sit back down.
Track your streak for 66 days
Watch your streak grow. See your progress on the leaderboard. After 66 days, the science says you've built a habit for life.
Why 66 days?
Because the science says so.
In 2009, Dr Phillippa Lally and her team at University College London published a study in the European Journal of Social Psychology that changed how we think about habits.
They found that, on average, it takes 66 days for a new behaviour to become automatic. Not the popular myth of 21 days. Not a month. Two months and change.
That's why this challenge is 66 days. We're not interested in quick fixes. We're interested in permanent change.
Why air squats are the perfect desk exercise
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No equipment needed. Your body weight is enough. Do them right next to your desk.
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Improved circulation. Sitting compresses blood flow. Squats force your blood to move, fast.
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Reduced back pain. Strengthening your glutes and core takes pressure off your lower back.
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Sharper focus. A 60-second movement break resets your brain. You come back to work clearer.
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More energy, not less. It sounds backwards, but brief exercise boosts energy for hours afterward.
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30 seconds, 10 squats. Then back to work. That's genuinely all it takes.
The Science Is Clear:
Your Chair Is Killing You.
This isn't opinion. These are peer-reviewed, PubMed-indexed studies showing exactly what happens when you interrupt sitting with short squat breaks.
As Featured On
The Diary of a CEO
“You can change the trajectory of your life by doing 10 air squats every hour on the hour.”
“If you do 10 of those, you can outweigh the benefits of a 30-minute power walk.”
Louisa Nicola — Neurophysiologist, founder of Neuro Athletics, speaking with Stephen Bartlett about how 10 air squats per hour for 8 hours can compensate for a sedentary lifestyle.
Watch the clip at 24:22 on YouTubeBlood Sugar Control
10 bodyweight squats every 45 minutes during 8.5 hours of sitting improves blood sugar regulation better than a single 30-minute walk.
PMID: 30779597 — Acute cardiometabolic effects of interrupting sitting with resistance exercise breaks
Brain Power
Squat breaks improve reaction time by 3.5%, task completion by 10%, and reduce concentration drop to just 9.2% vs 28.7% for the sedentary group.
PMID: 35147898 — Systematic review: interrupting prolonged sitting with activity breaks
Muscle Preservation
Activity snacks like bodyweight squats during prolonged sitting increase dietary amino acid utilisation for muscle protein synthesis, preventing the muscle breakdown that comes from sitting still all day.
PMID: 35952344 — Journal of Applied Physiology, 2022
Heart Health
Regular sitting breaks with resistance exercises like squats lower blood pressure and improve cardiometabolic markers — even more effectively than walking breaks.
PMID: 35147898 — Sports Medicine, 2022
All studies indexed on PubMed. Inspired by Louisa Nicola on The Diary of a CEO. Additional coverage via Dr. Rhonda Patrick / FoundMyFitness.
How To Do A Perfect Air Squat
If you can sit down and stand up, you can do an air squat.
Stephen Bartlett demonstrates the air squat on The Diary of a CEO with Louisa Nicola. Watch the full 2-minute explanation →
The movement
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1
Stand with feet shoulder-width apart, toes slightly pointed out.
-
2
Keep your chest up and core engaged. Look straight ahead.
-
3
Push your hips back as if sitting into a chair.
-
4
Lower until your thighs are parallel to the ground (or as low as comfortable).
-
5
Drive through your heels to stand back up.
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✓
That's one rep. Nine more and you've earned your next hour.
Common mistakes to avoid
Push your knees out over your toes. They should track in the same direction your feet point.
Keep your weight in your heels. If they lift, you're leaning too far forward.
Keep your chest proud and your spine neutral. Imagine someone's watching your posture.
Control the movement. Two seconds down, one second up. Quality over speed.
If you can sit down and stand up, you can do an air squat.
You won't be doing this alone.
Join a growing community of professionals who've decided to stop sitting and start living.
Health Notice
GetUp is not a medical service and does not provide medical advice. This challenge is designed for generally healthy adults. If you have any health conditions, injuries, or concerns, please consult your doctor before starting any exercise programme. Listen to your body — if something hurts, stop.
Simple pricing. Start for free.
Everything you need to build the habit is free. Premium adds tools for teams and power users.
Free
Start with just 10 squats per hour. Progress at your own pace.
- 66-day challenge tracker
- Hourly push + audio reminders
- Personal streak tracking
- Community leaderboard
- You set the target. We'll remind you.
Premium
Introductory price — going up to $4.99/week soon
or $39.99/year (save 33%)
For teams and professionals who want more.
- Everything in Free, plus:
- Create team challenges
- Custom exercise library (not just squats)
- Advanced analytics & progress reports
- Priority leaderboard placement
- Custom reminder schedules
- Export your data
Your chair is killing you.
Slowly. Quietly. Comfortably.
10 squats. Once an hour. That's all it takes to start changing your life. Not 100. Not 50. Just 10.
Start Your Free 66-Day ChallengeFree forever. No credit card required. Cancel premium anytime.