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 1.9

-Minor bug fixes

Ratings and Reviews

4.5 out of 5
627 Ratings

627 Ratings

Badgerset1975 ,

Very effective

I am a fitness fan who sometimes works away so can't always get to a gym and wanted to do something other than just run so thought I would give this a try after reading some of the reviews and having already tried some HIIT training...I haven't been disappointed, I love the fact you can set the times for longer periods of activity and shorter rest periods and add more cycles, it really does make it very challenging and having a visual countdown makes you push through to the last second as I usually take a kettle bell and resistance bands away with me I can add weight to some of the exercises (although after the first circuit I wish I hadn't) I even use it now at the gym instead of the cardio equipment as I'm getting a better fat burning (whole body) workout in a shorter space of time so am very happy and would highly recommend 👍👍👍

valtheveg ,

It works!

I started to use this app as one of the ways to get fit and lose some weight before a half marathon in Palma. I started doing it every 1-2 days and found the 7 minute time slot very convenient to fit in before work . I have since stepped up the number of cycles I do to 3 every other day and the results are very obvious after 3 months . I have lost a stone and have the beginnings of abs which is something I never thought I would see as I’m turning 50 this year. I’ve added more exercises to stop it getting routine and have recommended my 70 + year old parents try this .

DSL64 ,

Very well designed

I’m in a constant battle with myself over fitness. As a middle aged male who travels frequently I’ve found this app to be an excellent means of helping me to get and keep fit through it’s well designed programme, interface and usability. My only slight disappointment is that it isn’t able to connect to some of my other personal health apps. But in the end it is about how I feel and not what my phone is telling me. The app has been a great help in me winning my battle over fitness for well over a year. Thank you 7 MWC! 5 stars.


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 £1.99
  2. Bonus Workout Pack 1 Free
  3. Bonus Workout Pack 3 £0.99


  • Family Sharing

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

More By This Developer

You May Also Like