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 2.1

Bug Fixes for iOS 14.

Ratings and Reviews

4.7 out of 5
4.4K Ratings

4.4K Ratings

Bma4577 ,

Really worked for me!

I started using this app in December 2016 after years of trying different workout excercises with no success. By the 3rd or 4th week of doing almost-daily workouts, my roommate noticed that I was already looking toned up.
The goals that this app sets really motivated me to use it daily- I wanted to earn the free workouts! And I supposed that created the routine for me, so by the first month, my body was already asking me to work out- as opposed to the beginning, where I wanted to make up any excuse not to work out.
By the 3rd month I had earned a shape that I hadn't seen in at least 10 years.
I got toned up, lost weight, earned a lot of resistance, and even my mental health improved.
Thank you to all the creators of seven minute workout app!

nb5533 ,

Love it!

Glad they did the updates required so that I could still use this app after iOS 11 released! It’s easy to use, and the exercise plan is surprisingly effective for such a small time investment each day. I notice more cardiovascular endurance, stronger muscles, and more overall energy. Plus my appetite is coming under better control, I’m finding more motivation to get/stay fit, and I’m sleeping better. It’s definitely worth it, even for an everyday Joe like me who’s not the gym rat type. Having multiple workout packs help keep things from getting in a rut. I like that you can earn new workout packs with consistency—nice incentive. And I love the graph to track progress. This app is a great workout buddy! So glad for it!

Committed dude ,

Life changing.

I used to Weigh 238lbs at 5'11 and was no where motivated to go to the gym, especially due to my work ours. I got this app and Bam! Made a commitment and did 1 session a day 5 days a week M-F. I did that for 6months straight with like at most 4 days missed during the week. Nothing else, no weights, no running just the 7MWC. Bam I now weigh 184lbs. Just get home do one session no excuses and watch the results fly in. "Keep in mind" I also watched my diet. No extreme to call it a diet. I just gave up a few things like soda and late night eating. But I give it all to this app for the convenience it brings. Download it, trust. You won't regret it.


Ariyana Felfeli
167 MB

Requires iOS 8.0 and watchOS 2.0 or later. Compatible with iPhone, iPad, and iPod touch.


English, Danish, Dutch, French, German, Italian, Japanese, Korean, Norwegian, Portuguese, Russian, Spanish, Swedish, Thai, Traditional Chinese, Turkish, Vietnamese

Age Rating
In-App Purchases
  1. Bonus Workout Pack 1 $1.99
  2. Bonus Workout Pack 3 $0.99
  3. Bonus Workout Pack 1


  • Family Sharing

    With Family Sharing set up, up to six family members can use this app.

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