No time to work out? Seven minutes is enough.
Trusted by 4 million users and the #1 fitness app in 127 countries. Featured by Apple in Best Apps for Health. Chosen for the iOS 26 Great Apps Update.
Fast, effective HIIT workouts at home with no equipment and no gym membership.
WHY PEOPLE LOVE IT
• Quick workouts that fit any schedule, done in 7 minutes
• No equipment needed, just your body and a small space
• Voice guided so you never need to watch the screen
• Video and text instructions for every exercise
• Works on iPhone, iPad, Apple Watch, Apple TV, and Mac
• Integrates with Apple Health and HealthKit
• Download once and work out completely offline
HOW IT WORKS
Each workout includes 12 high intensity bodyweight exercises, 30 seconds on with 10 seconds rest between each. A full body HIIT workout in about seven minutes. You can start your first workout in 30 seconds of downloading.
NOW WITH AI WORKOUTS
Describe your goals in a few words and get a personalised workout built just for you, powered by Apple Intelligence and Foundation Models. Or choose from expert-designed presets and start straight away.
CHOOSE YOUR TRAINER
Work out with your choice of trainer and switch anytime in Settings.
BACKED BY SCIENCE AND THE PRESS
Based on research published in ACSM's Health and Fitness Journal and covered by The New York Times. Recommended by Lifehacker as one of the best apps that integrate with HealthKit.
WHAT USERS SAY
"Have completed over 1200 workouts. Never missed more than two days in a row since Covid."
"If I can't find 7 minutes for myself in the morning, there is something wrong with my priorities."
"Used this app for 5 years. Simple, straightforward and complete. I would have purchased it several times over."
"You'll be sweating by the end. Perfect when travelling."
UPGRADE TO UNLOCK MORE
• Workout history and workout log
• Create and save fully custom workouts
• Set your own exercise duration and rest time
• Adjust the number of sets
• Randomize exercises
• 10+ additional workout routines
• Pilates, Cardio, Core, and more
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. Every exercise is 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 support weight loss and improved fitness.
Can I customise the workout length?
Yes. You can adjust exercise duration, rest time, and the number of sets.
Do I need internet access?
No. Workouts run completely offline once downloaded.
In just seven minutes a day, you can build a fitness habit that sticks.
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.
• Share custom workouts with friends! Tap the menu on any custom workout to send it as a file they can open directly in the app.
• Suggested Custom Workouts: Browse ready made custom workouts like Upper Body Blast, Core Crusher, Lower Body Burn, and Flexibility Flow. Add them with one tap.
• Submit your best custom workouts to be featured in the app for everyone to enjoy.
• Improved handling of imported workout files from Mail and other apps.
If you have feedback or run into any issues, contact us at support@bytesizeapps.net.
Enjoying 7 Minute Workout? We’d really appreciate an App Store review.
Version 18.4.0
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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
140 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.
