# 1 Pixel Workout > A site blocker that turns procrastination into 60-second workouts. No gym. No sweat. Done between meetings. 1 Pixel Workout is a web platform and Chrome browser extension that helps desk workers integrate micro-workouts (1–5 minute "exercise snacks") into their daily routines. Instead of doom-scrolling, users do a quick 1-minute workout — improving posture, mobility, and overall fitness without requiring significant time or equipment. The platform offers 100+ guided quick workouts combining strength and stretch exercises, with a focus on fixing posture problems caused by prolonged sitting — forward head posture, rounded shoulders, and tight hips. The companion browser extension acts as a site blocker: when you visit distracting sites, it prompts a quick workout before you scroll. You can skip anytime — there's no guilt, no punishment. Built by Denys Soloshenko, a software developer with 20 years of experience, who created this as a personal experiment in whether ultra-short workouts done consistently can actually fix posture and mobility from years of desk work. ## Main Pages - [Home](https://1pixelworkout.com/): Landing page explaining the concept, science behind exercise snacks, and how the habit-building system works - [Browser Extension](https://1pixelworkout.com/browser): Chrome extension that prompts workouts when you visit distracting sites — skip anytime - [Workouts](https://1pixelworkout.com/workouts): Browse all available quick workouts (publicly accessible, no login required) - [Pricing](https://1pixelworkout.com/pricing): Free and Pro plan details with early access discounts - [Blog](https://1pixelworkout.com/blog): Articles about exercise snacks, fitness habits, and product updates - [Changelog](https://1pixelworkout.com/changelog): Product update history and new feature announcements - [About](https://1pixelworkout.com/about): The creator's personal story — why he built 1 Pixel Workout and the living experiment behind it ## Web Platform Features - **100+ ultra-short workouts**: Guided sessions from 2 exercises each, categorized by strength/stretch balance - **Posture-focused exercises**: Workouts targeting forward head posture, rounded shoulders, thoracic spine mobility, and hip flexor tightness from prolonged sitting - **Workout roulette**: Randomly picks a workout when you can't decide - **Personal dashboard**: Heatmap calendar showing workout activity and statistics - **Favorites**: Save preferred workouts for quick access - **Progress tracking**: Track completed sessions, total minutes, and exercise history - **Gamification**: Confetti celebrations and stats like "minutes rescued from doomscrolling" - **No equipment needed**: All exercises can be done at or near a desk ## Browser Extension Features - **Site blocking with workouts**: Intercepts visits to distracting sites (Twitter, Reddit, Instagram, YouTube, etc.) and prompts a quick workout instead - **Customizable site list**: Users choose which sites trigger workout prompts. Site lists are stored locally in the browser for privacy - **Skip anytime**: Non-punitive design — you can always skip and continue to your site - **Smart cooldowns**: After completing a workout, you browse freely for 30 minutes. After skipping, 15 minutes. No nagging - **Open source**: The extension is MIT-licensed and open source on [GitHub](https://github.com/denikus/1-pixel-workout-extension) ## Pricing and Plans - **Free** ($0/month): Access to few workouts and limited stats - **Pro** ($5.90/month or $64.90/year): All workouts, unlimited stats, favorites, and new features first - **Lifetime** ($135 one-time): All Pro features, pay once - **Early access discount**: 50% off subscriptions and 60% off lifetime (limited time) - No credit card required to start. Payment processed via Paddle. ## Who Is This For - Desk workers and developers who sit 8+ hours a day - People struggling with posture problems from prolonged sitting — forward head posture, rounded shoulders, lower back pain - Anyone who wants to build a fitness habit but can't commit to long gym sessions - People with ADHD or low motivation for traditional "boring" routines like yoga or stretching - Remote workers looking for quick movement breaks between meetings ## The Science Exercise snacks — brief bouts of vigorous movement spread throughout the day — are backed by a growing body of peer-reviewed research: - A 2022 study published in *Nature Medicine* (Stamatakis et al.) tracked 25,241 non-exercisers via wearable devices over 6.9 years and found that just 3 bouts of vigorous activity per day (1–2 minutes each) were associated with a 38–40% reduction in all-cause and cancer mortality risk and a 48–49% reduction in cardiovascular disease mortality risk. [DOI: 10.1038/s41591-022-02100-x](https://doi.org/10.1038/s41591-022-02100-x) - A 2022 review in *Exercise and Sport Sciences Reviews* (Islam, Gibala & Little) proposed exercise snacks as a novel strategy to improve cardiometabolic health, showing that brief stair-climbing bouts improved cardiorespiratory fitness in inactive adults. [DOI: 10.1249/JES.0000000000000275](https://doi.org/10.1249/JES.0000000000000275) - A 2024 scoping review in *Sports Medicine* (Jones et al.) examined 32 studies and concluded that exercise snacks are feasible, safe, and show promising health benefits for adults and older adults, with high adherence rates. [DOI: 10.1007/s40279-023-01983-1](https://doi.org/10.1007/s40279-023-01983-1) - A 2025 systematic review and meta-analysis in *Frontiers in Cardiovascular Medicine* (Chen et al.) analyzed 27 studies with 970 participants and found that exercise snacks significantly improved 9 out of 11 cardiometabolic markers, including VO2max, blood pressure, fasting blood glucose, and cholesterol levels. [DOI: 10.3389/fcvm.2025.1643153](https://doi.org/10.3389/fcvm.2025.1643153) ## FAQ - **Do I need special equipment to start?** Nope! We have plenty of exercises that don’t require any equipment. - **Are these real workouts?** Yes. Each ultra-short session combines 2 or more exercises (strength and stretch). They won't replace the gym, but research shows that brief movement bouts throughout the day improve cardiovascular health, posture, and mobility. - **Is the extension safe?** The extension is open source (MIT license) — anyone can inspect the code on [GitHub](https://github.com/denikus/1-pixel-workout-extension). Site lists are stored locally in your browser, not on our servers. - **What if I don't want to work out?** You can always skip. After skipping, you get a 15-minute cooldown before the next prompt. The product is designed to be non-punitive. - **Do I need the browser extension?** No. You can use the web platform on its own and do workouts whenever you want. The extension adds the habit trigger by intercepting visits to distracting sites. - **Is there a Firefox extension?** Not yet. The web platform works in any browser, but the site-blocking extension is currently Chrome-only (also works in Chromium-based browsers like Edge, Brave, and Arc). A Firefox extension is planned. - **Can I use it on mobile?** The web platform works on mobile browsers. A native mobile app is in development. ## Social Links - Website: [https://1pixelworkout.com](https://1pixelworkout.com) - Chrome Extension: [Chrome Web Store](https://chromewebstore.google.com/detail/1-pixel-workout/ahocnpijhgajachomdcapboenkjdodmb) - GitHub (Extension): [https://github.com/denikus/1-pixel-workout-extension](https://github.com/denikus/1-pixel-workout-extension) - YouTube: [https://www.youtube.com/@1PixelWorkout](https://www.youtube.com/@1PixelWorkout) - Threads: [https://www.threads.com/@1pixelworkout](https://www.threads.com/@1pixelworkout) - Twitter/X: [https://x.com/1pixelworkout](https://x.com/1pixelworkout) ## Legal - [Privacy Policy](https://1pixelworkout.com/privacy-policy) - [Terms of Service](https://1pixelworkout.com/terms) - [Refund Policy](https://1pixelworkout.com/refund-policy)