7 Minute Workout
Twelve bodyweight exercises, thirty seconds each, no equipment and no gym. Everything is bundled in the app, so it works with no connection at all.
Twelve exercises, thirty seconds each
The circuit is high-intensity interval training built around bodyweight movements and a chair, the protocol described in the ACSM Health & Fitness Journal. Twelve exercises, thirty seconds of work, ten seconds of transition. No equipment and no reason to leave the house.
- The standard twelve-exercise circuit, timed for you
- Audio cues tell you when to switch, with no need to watch the screen
- Demo video for every movement
- All audio and video bundled in the app, so it works offline
- Build custom circuits, including ones longer than seven minutes
- Track completed workouts and graph progress
Audio, so you can actually train
Counting your own thirty seconds while doing burpees does not work. Every switch is announced out loud, and each movement has a demo video if you are not sure what it should look like. Put the phone on the floor and move.
Build your own
Seven minutes is the starting point, not a limit. Build custom circuits from the exercises you like, at whatever work and rest intervals suit you, and run them as long as you want. If you want more control over intervals specifically, the interval timer is the dedicated tool for that.
A realistic expectation
Seven minutes a day is a genuinely good floor. It is far better than nothing and easy to keep up. It is not a substitute for structured strength training if your goal is to get materially stronger. Treat it as the workout you can always do, not the only one you ever do.