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💪 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)

License: MIT

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

Stay healthy and keep moving! 💪