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.
When I started using this 7 minute workout app I was overweight and sluggish. With a change in diet and by doing at least one of these everyday, I lost 19 kilograms over 3 months. I've since added other aspects to my workout routine, but I do one or more 7 minute workout each day still. It's been almost a year since I started and I've shed 32 kilos now (my goal weight was 2 kgs ago) and feel better and stronger than ever! I've also incorporated a TICKRX and use other wahoo apps! But I just love my 7 minute workouts! Even on days I can't be bothered, I'm done in 7 mins, and usually end up doing more! Thanks wahoo!!
Awesome Workout App
paully46
I first started using this App in 2013 and it is my favourite workout app. It provides a whole body workout with minimal space and the only equipment needed being a chair or bench. It is great when travelling in hotel rooms or outdoors at a park near a bench.Given the current Covid situation my kids are using this daily and increasing the duration by small amounts each day to push themselves. We are all looking forward to trying some of the other workouts as well.
Developer Response
Wow, thanks so much for using it for that long! I'm glad it has helped.
Short and Sharp
amandas566
I have learned that if I can’t find 7 mins for myself in the morning, there is something wrong with my priorities and there will be something much bigger of a problem if I don’t find just 7 mins. Excellent, short, sharp doable activities that get the blood flowing faster. Love it.
Developer Response
We're thrilled to hear that you're enjoying the short and sharp activities! Prioritizing even just 7 minutes for yourself in the morning can make a big difference. Keep up the great work! If we can help future please reach out to us at https://support.bytesizeapps.net
When you just got to do something for yourself
meks58
Hard to get started when you not doing it all the time, definitely gets your heart rate up, if you push through it. And you can repeat it as a set if you want to.
Developer Response
Amazing, keep going!Thanks for the great review.
Introducing Achievements: Build a daily workout habit with streaks and achievements that reward your progress.
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 18.3.0
Subscriptions
Pro Upgrade (Annual)
Annual subscription to Pro
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 .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Purchases
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Bytesize Systems Pty Ltd
Size
139.9 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.
