7 Minute Workout is the #1 fitness app in 127 countries.
Fast, effective HIIT workouts you can do at home with no equipment.
Designed for busy people and beginners, 7 Minute Workout helps you lose weight, improve fitness, and build a simple daily workout habit in just seven minutes a day.
Each workout includes 12 high intensity bodyweight exercises, performed for 30 seconds each with 10 seconds rest between exercises. The entire workout takes about seven minutes and delivers a full body HIIT workout.
The workout is inspired by the original scientifically researched 7 Minute Workout published in ACSM’s Health & Fitness Journal and later covered by The New York Times.
Featured by Apple in Best Apps for Health.
Chosen by Apple for Great Apps Update for iOS 26.
Recommended by Lifehacker as one of The Best Apps That Integrate With HealthKit.
Why people love 7 Minute Workout
• Quick daily workouts with no equipment
• Perfect for beginners and busy schedules
• Voice guided workouts so you never need to watch the timer
• Video and text instructions for every exercise
• Clear guidance with no confusion about what to do next
• Apple Health and HealthKit integration
User reviews:
“Beautiful, simple, perfect.”
“Useful and beautiful!”
Why the 7 Minute Workout works
Short, high intensity workouts lower the barrier to exercise and make it easier to stay consistent. The 7 Minute Workout uses compound bodyweight movements to work the entire body in a short time, helping improve cardiovascular fitness, strength, and endurance without requiring equipment or a gym.
Because the workout is short and structured, it is easier to turn into a daily habit.
Upgrade to unlock more
• Workout history and workout log
• Create and save custom workouts
• Set exercise duration and rest time
• Adjust number of sets
• Randomize exercises
• Unlock additional routines
• Unlock 10+ alternative workouts
Common questions
Do I need equipment?
No. All workouts use bodyweight only.
How long is each workout?
About seven minutes, but you can make it longer as you progress.
Is it good for beginners?
Yes. Exercises are guided with voice, video, and clear instructions.
Is this a HIIT workout?
Yes. It is a high intensity interval training workout.
Can I do this every day?
Yes. Many people use it as a daily workout routine.
Does it work for weight loss?
When combined with regular use and a healthy lifestyle, HIIT workouts like this can support weight loss and improved fitness.
Do I need internet access?
No. Workouts can be completed without an internet connection once downloaded.
In just seven minutes a day, you can improve your fitness and stay consistent.
Download 7 Minute Workout and become your own personal trainer at home.
I’ve used this app off and on for years, pretty much since that NYT article came out about the seven minute workout. I did the free version for many years before deciding to so the $25 annual upgrade, and I wishes I’d have done it sooner because I think I would have kept doing it more often with the nice variety of similar but different exercises. I’ve done the paid version a couple years now but even without it, I highly recommend it. I like how it keeps track of all workouts and shows the streak tracker. While you can adapt the amount of time on workouts, I haven’t used that but it’s a great feature. At this point, the only thing that would make me like it even more is more workout versions with higher level versions of the exercise. Maybe like Body Boss whose book I used for several years, too, when I wanted something more sophisticated and intense. But they don’t have an app to count down and tell you the next exercises which I like to have while listening to a podcast.
Developer Response
Thank you for sharing your positive experience and feedback with us! We appreciate your support and suggestions for higher level exercise versions, we'll definitely pass this along to our team for consideration. If we can help future please reach out to us at https://support.bytesizeapps.net
This app is amazing!
PUPPY LOVER 10,000
This is one of the best apps I’ve ever gotten! And I’m not just saying that! I use it all the time and I used to do it with my parents all the time, I’m never one to get inn-app-purchases and even with out them this app is a great workout, I do a few of these a day, and they really work up a sweat and have me gasping for air at the end. It’s not on-going nor too long breaks, you can pause it if you need a longer break or need to take a quick one in-between the exercise, but I thing 10 morning minutes is the perfect amount of time to get a sip of water and prepare for the next exercise. I think this workout is effective, and it’s super quick and fun with quite a bit of variety and quick breaks in between therefore, even without the subscriptions this is probably the best workout app to use (keep in mind, this is just my opinion) if you want to save time and money, work out, and throw in some variety then this is CERTAINLY the app for you! Cheers, FoxyPup9
200+ workouts in, still love this app
Schazz
I’ve had this app for many years. Sometimes I use it a lot, sometimes not at all for months. In total I’ve finished over 200 workouts with it, and I’d say it’s the perfect blend of off the shelf useful and customizable. You could download it and start your first workout in 30 seconds. Or you can create your own workout entirely - the exercises, work / rest periods, and # of sets, and have the app read out each exercise name for you. I started with the traditional 7 minutes but usually do more than twice that now (50-60 seconds work, 10-20 secs rest). I’ve made my own workouts and used their original workout in particular a lot of times. This app is great if you need a quick workout, a custom guided interval workout, or just want something you can follow without having to think about it. Never had any bugs or issues. Highly recommend.
Developer Response
Thank you for your kind words and detailed review! We're thrilled to hear that you've been enjoying our app for so long and have found it both user-friendly and customizable. We're glad to hear that you've been able to create your own workouts and that you've had a seamless experience with no bugs. Thanks for recommending our app! If we can help future please reach out to us at https://support.bytesizeapps.net
Love this App
SLaneE
I started doing the 7-Minute Exercise several years ago and used the timer on my phone to do the 30 seconds for each exercise. That was cumbersome. Then I found this app and haven’t been more pleased since it does everything but the exercise for me. The developer continually makes improvements in the app, including videos on how to do each exercise, a nice voice to tell me what’s up next, and several other exercise routines so I don’t get bored doing the same one. After doing these exercises in the morning, I’m sharper and have more energy all day long. I also go to sleep faster and stay asleep longer. I’d recommend this app to anyone. Well done, guys!
Developer Response
Thanks so much for taking the time to leave this review! We really appreciate it.
A small performance fix when doing multiple sets.
If you have any feedback or run into any issues, please contact us at support@bytesizeapps.net.
If you’re enjoying 7 Minute Workout, we’d really appreciate a review on the App Store.
Version 18.1.2
Subscriptions
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Free Trial
The developer, Bytesize Systems Pty Ltd, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
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The following data may be collected but it is not linked to your identity:
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Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Bytesize Systems Pty Ltd
Size
129.2 MB
Category
Health & Fitness
Compatibility
Requires iOS 18.0 or later.
iPhone Requires iOS 18.0 or later.
iPad Requires iPadOS 18.0 or later.
Mac Requires macOS 15.0 or later and a Mac with Apple M1 chip or later.
