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 1.8

-Minor bug fixes

Ratings and Reviews

4.6 out of 5
219 Ratings
219 Ratings
slowbluecamera ,

Great routine, well-crafted app, worth every penny

I have been using this app for several years now and can honestly say that no other adopted habit has made such a positive contribution to my health and fitness.

The app is well crafted, even more so with this new update. And it seems over the top to say these things about a phone app and such a low obligation routine. But this app (and 7 minutes a day) is the best tiny investment I ever made.


General Mactiger ,

Perfect mix of fun, motivation and efficiency

I love this app so much - its tone and presentation are super playful and fun, the awards are motivating and best of all it actually gets me to do my workouts, because really, when do I not have seven little minutes? Great app, and has consistently kept working beautifully over several years instead of the degradation so common in other apps. High five 7MW team!

Oz Bunyip ,


I have been using this app for years and it has made all the difference. I’m not getting any younger and this app suits me great. Whenever I have to stop through illness, injury or just too busy, it is so easy to pick up and get back into. There’s no excuse for just 7 minutes. So easy to fit into your morning schedule and a great range and delivery of exercises.


Ariyana Felfeli
166.8 MB
Health & Fitness
Requires iOS 8.0 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
Rated 4+
© 2013 Fitness Guide
In-App Purchases
  1. Bonus Workout Pack 1 $2.99
  2. Bonus Workout Pack 3 $1.49
  3. Bonus Workout Pack 2 $2.99


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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