Welcome to ExerSnack support. Browse the FAQs below for quick answers, or email us at the bottom of this page.
Getting Started
What is ExerSnack?
ExerSnack is a fitness app that delivers brief bodyweight exercise sessions throughout your day via scheduled notifications on your iPhone and Apple Watch. One exercise. One minute. Repeated hourly. Built on a growing body of research called exercise snacking.
Which devices are supported?
ExerSnack requires an iPhone running iOS 16 or later. It loves an Apple Watch — the Watch companion app delivers session notifications directly to your wrist and lets you complete sessions without touching your phone.
Do you offer a free trial?
Yes. ExerSnack includes a 14-day free trial with no credit card required. You can cancel anytime through your Apple account settings before the trial ends to avoid being charged.
How do I get started?
Download ExerSnack from the App Store and follow the onboarding. You will choose your skill level, set your daily schedule, and optionally connect Apple Health and your Apple Watch. The whole setup takes under two minutes.
Do I need an Apple Watch?
No. ExerSnack works fully on iPhone alone. Notifications are delivered to your iPhone and sessions are started from the home screen. The Apple Watch companion app enhances the experience by putting sessions on your wrist, but it is not required.
The Exercise Snacking Method
What is exercise snacking?
Exercise snacking is the practice of performing brief, vigorous bouts of exercise distributed throughout the day rather than in a single consolidated workout. Five independent meta-analyses covering more than 970 participants confirm meaningful improvements in cardiovascular fitness, blood glucose, blood pressure, and muscle strength from sessions as brief as 60 seconds. Read the full white paper at exersnack.com/white-paper.
How long is each session?
You choose 60, 90, or 120 seconds at onboarding. You can change your session duration at any time in Settings.
How does the session work?
Go until your muscles say stop. Rest 15 seconds. Go again. Repeat until the timer ends. No counting. No targets. The protocol uses muscular failure as a universal self-calibrating stopping point — a beginner and an advanced user will each work at their own maximum within the same session.
Why only one exercise per day?
Simplicity is intentional. Every layer of complexity added to an exercise protocol reduces adherence. One exercise repeated throughout the day is sufficient to produce meaningful adaptation and dramatically easier to maintain than a varied daily workout. The 13-day rotation ensures you cycle through all six major movement patterns over time.
What is the 13-day rotation?
ExerSnack cycles through 11 exercises on a 13-day schedule. The 13-day length is prime — it drifts relative to the day of the week over time, so the rotation never feels mechanical. Squats and inverted rows each appear twice per cycle, reflecting their superior muscle activation breadth and population health value.
What are the 11 exercises?
Squat, Plank, Reverse Lunge, Glute Bridge, Push-up, Wall Sit, Mountain Climber, Inverted Row, Side Plank, Superman, and V-up. Every major movement pattern is covered using nothing but a floor, wall, desk, or chair.
Skill Levels and Tiers
What do Easy, Standard, and Advanced mean?
Each exercise has three structural tiers defined by movement complexity and strength demand — not by intensity or duration. Easy variations reduce the lever arm or add support. Standard is the full canonical version. Advanced introduces unilateral loading or additional complexity.
How do I choose my starting level?
Choose the level that matches where you are today. If you are returning from a long period of inactivity, start Easy. If you can do a regular push-up and bodyweight squat comfortably, start Standard. If you train regularly and want maximum challenge, start Advanced. You can change this at any time.
Can I set different levels for different exercises?
Yes. You can set a global level in Settings that applies to all exercises, and override individual exercises to a different tier. For example, you might be Advanced on squats but Easy on inverted rows. Per-exercise overrides are accessible from the Exercises tab.
When should I advance to the next tier?
When you feel ready. There is no algorithmic pressure. Advance when the current variation feels manageable and you want more challenge.
Easy
Reduced lever arm or added support. Great for returning from inactivity.
Standard
The full canonical version. For those comfortable with basic bodyweight movements.
Advanced
Unilateral loading or additional complexity. For regular trainers seeking maximum challenge.
Schedule and Notifications
How do I set my schedule?
During onboarding you set how often you want to be notified (every 60, 90, or 120 minutes), how long each session lasts, the hours you want notifications delivered, and which minute of the hour your notifications arrive. You can adjust all of this at any time in Settings.
Can I skip a day?
Yes. In the Sessions card on the home screen, tap the moon icon to skip today. All remaining notifications for the day are cancelled. The rotation does not advance — tomorrow resumes normally. You can undo a skip by tapping the icon again.
Can I set rest days?
Yes. You can configure rest days in Settings. On rest days, no notifications are delivered and the rotation does not advance.
My notifications stopped arriving — what do I do?
Check the following: confirm ExerSnack has notification permission in iPhone Settings → Notifications → ExerSnack. Confirm your schedule is configured in the app and that today is not a rest day or skip day. If you have Do Not Disturb or Focus modes enabled, make sure ExerSnack notifications are allowed through. If issues persist, force close and reopen the app.
Can I change the notification time within the hour?
Yes. In Settings under Schedule, the "When in an hour" control lets you set whether notifications arrive at :00, :15, :30, or :45 past the hour.
Apple Watch
How do I set up ExerSnack on my Apple Watch?
Install the ExerSnack Watch app through the Watch app on your iPhone. Once installed, your schedule, today's exercise, tier, and avatar selection sync automatically from your iPhone. No setup is required on the Watch itself.
Can I start a session from my Watch?
Yes. When a session notification arrives on your Watch, tap Start to launch directly into the session screen. You can also open the ExerSnack Watch app and tap the play button at any time to start an on-demand session.
How does the Watch session screen work?
A segmented ring counts down your session duration. The exercise animation plays inside the ring. The elapsed time appears as an overlay at key intervals — at each 15-second milestone and continuously during the final 10 seconds. A 3-2-1 countdown precedes each session start.
Does the Watch work without my iPhone nearby?
The Watch can run sessions independently. Completed sessions are queued and synced back to your iPhone when connectivity is restored. No sessions are lost.
Why is my Watch app not receiving my schedule?
Confirm that both your iPhone and Apple Watch have Bluetooth enabled and are within range of each other. Open ExerSnack on your iPhone to trigger a sync. If the issue persists, try restarting both devices.
Apple Health
Does ExerSnack connect to Apple Health?
Yes. With your permission, ExerSnack writes completed workout sessions to Apple Health, including exercise type, duration, and timestamp. ExerSnack does not read health data from Apple Health.
How do I enable or disable Apple Health integration?
Go to Settings → Integrations → Apple Health. You can also manage permissions directly in iPhone Settings → Health → Data Access & Devices → ExerSnack.
I completed a session but it didn't appear in Apple Health.
Confirm ExerSnack has permission to write workouts in iPhone Settings → Health → Data Access & Devices → ExerSnack. Apple Health can take a short moment to refresh after a new workout is written. If it still doesn't appear, force close and reopen ExerSnack.
Session History and Stats
Where can I see my session history?
Your session stats — today, this week, and all time — appear on the home screen Sessions card and in the ExerSnack widget if you have added one to your home screen.
Does ExerSnack track individual sessions or just counts?
ExerSnack tracks session completions including exercise name, tier, duration, and timestamp. Detailed session logs are accessible within the app.
What happens to my stats if I delete and reinstall the app?
Your account and session history are stored on our servers and restored when you sign back in. If you used Sign in with Apple, use the same Apple ID to restore your account.
Your data is safe. Session history is tied to your account, not your device installation.
Subscription and Billing
Monthly
$4.99 per month
That's just sixteen cents a day ($0.16)
Includes a 14-day free trial. Pricing may vary by region.
Annual
$29.99 per year
That's just eight cents a day ($0.08)
Includes a 14-day free trial. Pricing may vary by region.
How do I manage or cancel my subscription?
Subscriptions are managed through Apple: iPhone Settings → [Your Name] → Subscriptions → ExerSnack.
Do you offer refunds?
Purchases are handled by Apple. If you want to request a refund, do so through Apple's refund process at reportaproblem.apple.com.
What happens when my trial ends?
Your subscription begins automatically at the end of the 14-day trial. Cancel anytime before the trial ends through your Apple account settings to avoid being charged.
What happens if my subscription lapses?
Scheduled notifications stop and on-demand sessions are gated. Your session history and account data remain accessible. Resubscribe at any time to restore full functionality.
Privacy and Data
What information does ExerSnack collect?
ExerSnack collects your account credentials, schedule configuration, session completions, skill tier, and avatar selection. If you connect Apple Health, ExerSnack writes workout data to Apple Health but does not read health data from it.
Does ExerSnack sell my personal data?
No. ExerSnack does not sell personal data or health data.
Does ExerSnack use my data for advertising?
No. ExerSnack does not use your data for advertising and does not integrate advertising SDKs.
Can I delete my account and data?
Yes. Go to Settings → Account → Delete Account. Deleting your account removes your ExerSnack account and session data and is not reversible. If you have an active subscription, cancel it through Apple before deleting your account.