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.
Crashed and initially disappointed but then resolved with support
picklewhisp
I bought full access to making my own workouts and used it regularly. The app crashed after the latest update and wiped all my saved workouts. Initially I was frustrated that I was unable to restore it but then got direct support to access all the functions again. I use my own workout regularly to do my physio routine and find it’s really helpful. Better than other apps I tried in the interim
Developer Response
We apologize for the inconvenience you faced. Our team is constantly working on improving the app's stability. Can you please resend your support request? We reply to ever ticket.
Great daily fitness app
Kenny Marshall
I started using this app a few weeks ago. Everybody can spare 7 minutes every day. The exercises are easy to do. You can start increasing the reps after a week or so. You can do these exercises anywhere, living room, hotel room, office etc. You can repeat the 7 minute exercises 2 or 3 times a day if you have the time. Great idea and great approach to getting or staying fit!
Really good but…
Equestrian 256
I fell in love with this immediately. I love this it really helps and especially if you want to do it everyday and don’t have much time it’s really quick! I think it needs a few improvements of a few more different workouts that are free and don’t need membership for I get most things like this you have to pay for and things and I get that but maybe just another workout that free maybe? But absolutely love this and can’t wait to keep using this in the future! It’s definitely worth the download!
Great for exerphobes
finditnoe
I don’t like exercising but know that i should. I wish I was one of those guys who loves the gym and a 10K run - but I’m not. So I want to do the minimum and get maximum return. With this app I can take 10 mins in the morning, before I shower, job done:-). I am sure that the 80/20 rule applies here...you get 80% of the return for 20% of the effort. That’s great for me and anyone else that doesn’t enjoy exercise. Thanks. Great app.
A small performance fix when doing multiple sets.
If you have any feedback or run into any issues, please contact us at support@bytesizeapps.net.
If you’re enjoying 7 Minute Workout, we’d really appreciate a review on the App Store.
Version 18.1.2
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 based, for example, 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
Provider
Bytesize Systems Pty Ltd
Size
129.2 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.
