SevenMinutePlus
Seven minutes. No equipment.
Free · Designed for iPad. Not verified for macOS.
Twelve bodyweight moves, thirty seconds each, with a spoken coach to keep you honest. No account, no subscription, no ads, and no internet connection.
A seven-minute workout you can do in a hotel room, a spare bedroom, or the corner of an office. Twelve bodyweight exercises, thirty seconds each, with short rests - you need your body, a chair, and a wall.
A spoken coach names each move before it starts, a quiet metronome keeps the seconds honest, and a countdown tells you when to change. You can put the phone down and never look at it.
WHAT'S IN IT
Three ready-made workouts: seven minutes, fourteen, or twenty-one, depending on how much you have
An optional two-minute warm-up before any of them
A workout builder: pick your own exercises, work and rest lengths, and number of circuits
Twenty-eight hand-drawn exercise illustrations, so you can see the shape of a move at a glance
A coach voice you choose, using the voices already on your device
Mute the voice or the metronome independently, whenever you like
BUILT TO GET OUT OF YOUR WAY
No account. No subscription. No advertising. No streaks, badges, or notifications nagging you back.
It also never connects to the internet - not once. That means it works on a plane, in a basement, and in airplane mode, and it means nothing you do in it is collected, uploaded, or sold. There is nothing to opt out of.
WHERE THE WORKOUT COMES FROM
SevenMinutePlus builds on ideas presented in a 2013 paper by Brett Klika and Chris Jordan in ACSM's Health & Fitness Journal, which set out a twelve-station circuit of bodyweight exercises - thirty seconds of work per station, with short transitions, repeatable two or three times.
SevenMinutePlus is an independent app. It is not affiliated with, endorsed by, or connected to the authors, the journal, or the American College of Sports Medicine.
BEFORE YOU START
This app is not medical advice. Talk to your physician before beginning any exercise program. Work at your own level, and stop if you feel pain, dizziness, or shortness of breath. The paper's authors advise caution for anyone who is detrained, previously injured, or elderly, and note that the isometric holds - wall sit, plank, and side plank - are not recommended for people with hypertension or heart disease. Dynamic exercises can be substituted.
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
The developer, James Greene, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- James Greene
- Size
- 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. - Apple Vision
Requires visionOS 2.0 or later.
- iPhone
- Languages
- English
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- Copyright
- © 2026 James Greene