Seven: 7 Minute HIIT Workout 4+

Daily Exercise & Home Training


    • 4.8 • 115.4K Ratings
    • Free
    • Offers In-App Purchases


Join the movement of 40 million and see results with just 7 minutes a day.

Getting fit has never been this easy – or this much fun. Seven’s workouts are based on scientific studies to provide the maximum benefit in the shortest time possible. With personalized workout plans Seven also makes sure you get the most out of your training. Want to Get Fit, Lose Weight or Get Strong? Just set your goal and fitness level, and let Seven take care of the rest.

• Work out anywhere, anytime, no equipment needed
• Create a habit of working out with our everyday workout challenge
• Compete with friends for extra encouragement and support
• Earn achievements from novice to athlete as you vary your routine
• Create your own workouts tailored to your needs and preferences
• Keep it fun with instructors like the Drill Sergeant, Cheerleader and many more

• Get faster results with personal workout plans adapted to your fitness level
• Access all workouts and over 200 exercises for more varied training
• Receive exclusive support and guidance from our certified personal trainer

If you choose to join the 7 Club, your purchase will be charged to your iTunes account. 1 month costs $4.99 USD and 1 year costs $39.99 USD. Active subscriptions will be auto-renewed 24 hours before the expiry date. You can manage subscriptions from Account in iTunes after subscribing, you’ll also be able to cancel the auto-renewing subscription from there at any time. Any unused portion of the free trial period will be forfeited if you purchase a subscription to 7 Club before your trial expires.


Optional permission requests:
• Health app, to record burned calories and sync workouts
• Notifications, to remind you to work out
• Contacts, to find other Seven users
• Photos and Camera, to change your profile picture

What’s New

Version 9.14.6

Thanks for using Seven! This update includes bug fixes and performance improvements.

If something’s not working for you, you have a great idea, or just want to say hello, email us at

Ratings and Reviews

4.8 out of 5
115.4K Ratings

115.4K Ratings

Editors’ Choice

Making a pledge to get fit is easy, but finding the time to actually move our bodies is hard. Seven’s bite-size workouts don’t require a gym membership or special equipment. Best of all, we can launch these satisfying mini-routines right from Apple Watch—it’s like having a rah-rah personal trainer right on our wrist.

Jartin mcfartin ,


No longer do I have to worry about which muscles to exercise on which days and how to balance my workouts. The app isn’t too complicated, nor is it too simple. My triceps are burning from simple exercises you can do on the floor. Keep in mind that your first time doing each exercise you may need to briefly pause the workout and read the instructions for the best posture/form, but it’s worth it and you’ll get a great workout even if you have to stop for a minute to practice the motions of the next exercise.

Edit: I’ve found one thing about this app that I don’t like. If your muscles are too sore to exercise on any given day, there’s no way for the app’s exercise schedule to wait for you. You can’t push the schedule forward. So if you miss a day of leg workouts, well, tough luck because you missed it and tomorrow is a different exercise. Of course, you can manually pick that exercise at any time and catch up but then you have to do 2 separate workouts that day to stay on schedule. There should be an option to have the next workout be whenever you’re ready.

Mrsholzinger ,


I never review apps but this really got under my skin. This app started off great. I’m a new mom (during a pandemic nonetheless) and trying to get back to working out. I’ve crashed and burned when trying to jump right back into my old 30-60 min workouts so 7 minutes was doable for me. I went almost a whole week working out and I felt great! The workouts were fun, I loved the variety, the live workouts, the duels, achievements, pretty much all of it! I was pumped for the next week and then boom! I’m locked out 😡 I understand app developers need to make money but I feel the option to either pay or continue free with limited features should always be an option. Completely locking me out immediately and forcing me to pay if I wanted to continue, made me stop using your app and not wanting to pay. There are SO many fitness apps on the market now so from an app developer’s perspective, I think you should give the consumer the option to pay or not pay. Most apps do that and they are successful. We’re still in a pandemic and people can’t go to the gym. Now is the time to appeal to the consumer and not back them into a wall to pay for your app. I bet if you let them workout for free with limited features and they’re successful with reaching their goals, they’ll upgrade later. Just my two cents 🤷🏼‍♀️

Developer Response ,

Hi Mrsholzinger, thanks for sharing your thoughts with us. We'd be more than happy to walk you though the content that is always free on Seven!

The free Full Body and Freestyle workouts pack a punch by engaging all major muscle groups and bringing your heart rate up to the optimum level for fat burning in the shortest amount of time.

We also introduced our free hourly Live workouts early this year so we could help keep our community connected and working out for free every day 🌍 On top of these, every 2 months you stay in the 7 Month Challenge, you'll permanently unlock a premium workout for free.

After Week 1, our personalized Plans are part of the 7 Club package. We use subscriptions for these features as we’re always working hard on creating new features to make working out a habit. As we’re a small team, our subscriptions help us with the time and resources it takes to create this content 💪

Please reach out to us at with any other questions. We're here to help and encourage you to stay active!


7 Minute Workout
Scientifically proven 7 minute workouts!
Free Trial

App Privacy

The developer, Perigee, 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 Linked to You

The following data may be collected and linked to your identity:

  • Health & Fitness
  • User Content
  • Identifiers
  • Other Data

Data Not Linked to You

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

  • Purchases
  • Location
  • User Content
  • Usage Data
  • Diagnostics

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


  • Family Sharing

    Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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