The "7 Minute Workout" is a research-backed workout program that has become an international hit!

Published in the leading research journal ACSM, and then popularized by the NYT, the "7 Minute Workout" is simple but effective.

Researchers have selected 12 exercises that are performed for 30 seconds with 10 second rest intervals. This high-intensity training with little rest results in higher daily metabolism and is the equivalent of working out for over an hour - for only slightly longer than 7 minutes.

The best part? The exercises are simple to perform, do not require any equipment, and therefore, can be done anywhere! NO MORE EXCUSES.

This app takes this research-proven workout and guides you through the process. Further, it tracks your results, and makes it fun by allowing you to unlock rewards as you continue working out.

App features include:

- stunning design
- both male and female trainers that guide you by video, audio, image and text
- all content is INCLUDED (no additional charges, and no need for internet connectivity)
- track your weight with our weight tracker
- track your activity with our activity calendar
- workout and unlock various achievements
- support for Apple Watch

We are dedicated fitness professionals and app developers. We strive to make the highest quality products - if you have any suggestions, feel free to contact us. Our apps are regularly updated at no charge.

What’s New

Version 2.2

Bug Fixes for iOS 14.

Ratings and Reviews

4.6 out of 5
715 Ratings

715 Ratings

sibbles53 ,

Great workout if done x3 daily

I have been doing this workout on & off since Dec 2015 addition to frequent gym classes .It is great as it creates a foundation of basic function so if gym is missed it is not as hard to return !
It gives me rewards of exercise progressions for continuous daily workouts however I have found my achievements aren’t recorded correctly. My last recorded achievement was Sept 2018 !!! However my longest streak of workouts is correctly recorded as 58 days although no dates ( it was Jan/Feb/March 2019 ! ) I should have received about 7 updates throughout that time !!!!
I am not wanting to change or update my app while i am working towards a 2 month reward as would probably I would need to start again ! It will be interesting to see if I get it !!
Alison Lay

earthdenizen ,

Very useful

The research article and general background provided by the link was appreciated and, I thought, gave good credibility to the app.
I’ve been using gyms most years since the late 70’s and have encountered plenty of instructors who didn’t seem particularly passionate about the work. The people behind this are clearly passionate as the app enabled me to exercise quite effectively at home - something I’ve always had trouble motivating myself to do.
If a version of this could be developed for Apple TV that would be great.

slowbluecamera ,

Great routine, well-crafted app, worth every penny

I have been using this app for several years now and can honestly say that no other adopted habit has made such a positive contribution to my health and fitness.

The app is well crafted, even more so with this new update. And it seems over the top to say these things about a phone app and such a low obligation routine. But this app (and 7 minutes a day) is the best tiny investment I ever made.


App Privacy

The developer, Fitness Guide Inc, 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 Linked to You

The following data may be collected but it is not linked to your identity:

  • Purchases
  • Identifiers

Privacy practices may vary, for example, based on the features you use or your age. Learn More


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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