💪 5-Day Office Workout

A free, ad-free, single-file web application for guided office workouts. Perfect for desk workers who want to stay active during work hours without leaving the office.

Try it now! (No installation required)

Features

• 5 Different Daily Routines: Comprehensive workouts targeting core, glutes, upper body, legs, and cardio
• Built-in Timers: Automatic countdown timers with audio notifications when each exercise is complete
• Progress Tracking: Your progress is automatically saved in your browser (localStorage)
• Auto-Advance: Option to automatically move to the next exercise when timer completes
• Keyboard Shortcuts: Navigate quickly with Space, N, P, and number keys
• Proper Warmup & Cooldown: Every workout includes 2-minute warmup and cooldown routines
• Exercise Tutorials: Links to professional exercise demonstrations from ACE Fitness, NHS Live Well, and Mayo Clinic
• No Installation Required: Just open the HTML file in any modern browser
• Works Offline: Single-file design means it works without internet (except for external tutorial links)
• Privacy-First: No tracking, no analytics, no data collection. Everything stays in your browser.

Quick Start

Option 1: Use Online (Recommended)

Visit https://573dave.github.io/office-workout/ in your browser.

Option 2: Download and Use Locally

1. Download index.html from this repository
2. Open the file in any modern web browser
3. Bookmark it for easy access

Option 3: Self-Host

# Clone the repository
git clone https://github.com/573dave/office-workout.git

# Serve with any static file server
cd office-workout
python -m http.server 8000
# Open http://localhost:8000

How to Use

1. Select a Day: Choose from Day 1-5 using the dropdown or press keys 1-5
2. Start the Workout: Click "Start" on the warmup or press Space
3. Follow Along: Complete each exercise for the timer duration
4. Auto-Advance: Enable the toggle to automatically move to the next step
5. Track Progress: Your completed steps are saved automatically
6. Reset When Ready: Use "Reset Progress" to start fresh

Keyboard Shortcuts

• Space: Start/pause the current step timer
• N: Move to next step
• P: Move to previous step
• 1-5: Switch between Day 1-5

The 5-Day Plan

Day 1 – Core & Glutes

• Dead Bug (40s)
• Glute Bridge (40s)
• Bird Dog (40s)
• Wall Sit (30s)

Day 2 – Upper Body & Posture

• Incline Push-Up (40s)
• Chair Dips (30s)
• Plank (30s)
• Bodyweight Good Morning (40s)

Day 3 – Legs & Balance

• Bodyweight Squat (45s)
• Reverse Lunge (45s)
• Step-Ups (45s)
• Standing Calf Raises (40s)

Day 4 – Cardio & Core

• Step-Ups Fast (45s)
• Incline Mountain Climbers (40s)
• Dead Bug (40s)
• Side Plank (30s each side)

Day 5 – Mixed Strength

• Bodyweight Squat (45s)
• Glute Bridge (40s)
• Bodyweight Good Morning (40s)
• Plank (30s)
• Side Plank (30s each side)

Each workout includes:

• 2-minute warmup
• 30-second rest periods between exercises
• 2-minute cooldown & stretch
• Total time: 15-30 minutes

Technical Details

• Single-file architecture: The entire application is contained in one HTML file
• No dependencies: Pure HTML, CSS, and vanilla JavaScript
• localStorage: Progress and settings are persisted locally
• Responsive design: Works on desktop, tablet, and mobile
• Accessibility: ARIA labels and keyboard navigation support
• Dark theme: Eye-friendly color scheme suitable for office environments

Development

This is a single-file application, so development is straightforward:

1. Edit index.html in your favorite text editor
2. Open it in a browser to test
3. No build process or dependencies required

Deployment on GitHub Pages

To deploy your own version:

1. Fork this repository
2. Go to repository Settings → Pages
3. Select source: "Deploy from a branch"
4. Select branch: main (or master) and folder: / (root)
5. Click Save
6. Your site will be available at https://yourusername.github.io/office-workout/

Contributing

Contributions are welcome! Here are some ideas:

• Add more workout routines
• Improve exercise instructions
• Add more customization options
• Enhance accessibility features
• Fix bugs or improve performance

Please open an issue or submit a pull request.

License

MIT License - feel free to use, modify, and distribute this project.

See LICENSE for full details.

Credits

• Created by: 573dave
• Exercise tutorials from: ACE Fitness, NHS Live Well, Mayo Clinic
• Inspired by: The need for simple, accessible office fitness solutions

Support

If you find this useful, please:

• ⭐ Star this repository
• 🐛 Report bugs via GitHub Issues
• 💡 Suggest features or improvements
• 🔀 Fork and customize for your needs

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Stay healthy and keep moving! 💪