Seven: 7 Minute Workout 4+

Daily HIIT Exercise At Home


    • 4.8 • 126.1K 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 7 minute 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

Download now and embark on a transformative adventure toward a healthier, happier you, one 7 minute workout at a time.

• 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. 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 10.9.5

Dust Off Your Trophies
Explore a fresh new look for trophies and achievements as you progress.

7 Club Loyalty Program
Unlock a treasure trove of goodies with Seven’s new Loyalty Program.

Ratings and Reviews

4.8 out of 5
126.1K Ratings

126.1K 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.

Scott.KT ,

Horrible for Beginners

I am a beginner. I don’t have a lot of experience working out at home. I thought this my be a great app to try. It led me through some questions, and then presented me with starting my first work out. I specifically specified I was a beginner during the sign up process. I pressed the button to start the workout and the app immediately went into drill instructor mode. It began counting off exercises without any explanation as to what the exercise was or how to properly do it. The first one, jumping jacks, was easy enough to figure out. Then it went on to things like “wall chair.” As a novice, I had no idea how to do it. Do I do reps? Do I hold the position? How do I make sure I’m doing it properly? When it got to push ups, apparently it just assumed I was fit enough to do a full set (I don’t even know how many that was), same with sit ups. It went so quick that I barely had time to look and see what type of sit-up. Did they want my arms behind my head or in front of me? It was already 2/3 through the count when I figured it out. Finally I stopped the workout. It asked me if I was sure I wanted to quit, and I said yes. I lost all data from the sets I had completed. Also, there was no way to tell the app how many push-ups I actually did versus what the app wanted me to do.

This app might be okay if you already somewhat fit and know what you’re doing, but it left me feeling frustrated.

Developer Response ,

Hi there Scott.KT, thanks so much for sharing your experience with us - really sorry to hear you didn't have a great first impression!

You can find a full explanation and moveable demonstration for each exercise before starting the workout, or during the workout if you tap the screen to pause and tap the 'info' icon next to an exercise.

The sets on Seven are recorded in seconds rather than reps to encourage you to go at your own pace. There is no set number to perform within a time limit, instead we encourage you to perform as many reps as possible with good technique - even if this is just 2 or 3 reps per set :) If you'd like any guidance on this, we'd be more than happy to help you at Feel free to send us a message!

We'd also recommend starting a Plan and choosing the 'Beginner' difficulty setting. With plans, remember to rate the workouts after you complete them, so that Seven can adapt next week's schedule to you preferences! For example, if a workout is too hard, choose 'Too Hard', so that we can generate easier workouts for you next time.

If you're not looking for a plan, you can also check out the 'Get Started' section. It's a great resource for less challenging workouts to build up a foundation of fitness when you first start using Seven 💪


7 Minute Workout
7 Minute Workout
Fast, fun, and effective workouts!
Free Trial
Seven: Home Workout
Seven: Home Workout
Fast, fun, and effective workouts at home!
Free Trial
HIIT & Tabata Workouts
HIIT & Tabata Workouts
Fast, fun, and effective 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


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

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