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
1.3K Ratings

1.3K Ratings

Badgerset1975 ,

Very effective

I am a fitness fan who sometimes works away so can't always get to a gym and wanted to do something other than just run so thought I would give this a try after reading some of the reviews and having already tried some HIIT training...I haven't been disappointed, I love the fact you can set the times for longer periods of activity and shorter rest periods and add more cycles, it really does make it very challenging and having a visual countdown makes you push through to the last second as I usually take a kettle bell and resistance bands away with me I can add weight to some of the exercises (although after the first circuit I wish I hadn't) I even use it now at the gym instead of the cardio equipment as I'm getting a better fat burning (whole body) workout in a shorter space of time so am very happy and would highly recommend 👍👍👍

DSL64 ,

Very well designed

I’m in a constant battle with myself over fitness. As a middle aged male who travels frequently I’ve found this app to be an excellent means of helping me to get and keep fit through it’s well designed programme, interface and usability. My only slight disappointment is that it isn’t able to connect to some of my other personal health apps. But in the end it is about how I feel and not what my phone is telling me. The app has been a great help in me winning my battle over fitness for well over a year. Thank you 7 MWC! 5 stars.

combatchick ,

Ideal for those short of time!

I love this app; as a busy mum I don’t have the opportunity to get to the gym but still want a work out. This app is really great as it doesn’t feel like it’s 7 minutes you work out, plus when you’re starting from scratch you do it at your own pace & build up. It’s definitely helping my fitness levels which is what you need when you’ve little ones to chase around the park! There’s no adverts in the app itself which I love & you can do it at a time that suits you. Worth it!

App Privacy

The developer, Fitness Guide Inc, has 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 based on, for example, 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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