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Seven - 7 Minute Workout Training Challenge

By Perigee

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**2016 App of the Year**
* Now with over 20 million happy users in shape
* No workout equipment & just minutes a day
* Fun achievements and rewards to keep you motivated

YOUR CHALLENGE: 7 minutes for 7 months
Using nothing more than a chair, a wall, and your own body weight, the 7-minute workout is based on scientific studies to provide the maximum benefit of working out regularly in the shortest time possible.

Just like your favorite video game, Seven starts you off with three lives. Skip a day and lose a heart, but miss 3 workouts in a month and your progress resets to zero and it's game over! Work out every day for 7 months to achieve 100% and become a 7/7 champion.

Seven also motivates you toward your goal with positive reinforcement:

— Unlock achievements from Novice to Athlete as you vary your routine
— Earn rewards and health-related giveaways
— Set up daily reminders, or when you've missed too many workouts
— Track your progress visually on color-coded graphs and calendars
— Share your success with friends by e-mail, text message, Twitter or Facebook

Seven guides you through the 7-minute workouts with precise illustrations, visual timers, spoken instructions and even tactile feedback to switch between 30 seconds of intense exercise and 10 seconds of rest.

— No internet access needed. Work out anytime, anywhere!
— Play songs from your favorite music app in the background
— Fitness enthusiasts can adjust intervals and do multiple circuits
— Beautifully designed for both iPad, iPhone and Apple Watch in a single app
— iCloud sync to keep your progress up-to-date on all your devices
— The "Learn" tab includes pro tips on how to perform each exercise
— Connect with the Health app to sync all workouts and burned calories

Got Seven? Now all of us can stay in shape!

What's New in Version 4.3.5

Your favorite workout app just got better!

We are constantly improving Seven. If something’s not working for you, you have a great idea, or just want to say hello, email us at

Love Seven? Please take the time to give us a nice review: it really helps.


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Customer Reviews

Disable raise to wake to solve watch crashes

Watch app kept crashing during workout on my s0 watch. This was caused by the screen turning off when I lowered my wrist and then turning back on when I raised my wrist to look at the exercise. The screen would freeze for a moment while it caught up and often just crash. This made the whole experience very poor.
I disabled raise to wake and changed the wake time to 70 seconds and it works perfectly now. The only issue is that you have to periodically tap or swipe the screen to keep the screen awake. I suspect this is an apple imposed restriction to save battery life.
I also find it takes ages to download the routines to the watch, and often have to click download many times before it actually downloads. Quite a few apps are like this so I suspect this is an issue with the apple software in the way it transfers data between the watch and phone.
I love the app and find the exercises varied and challenging. I also like the health integration.
It would get 5 stars if they sorted the raise to wake and downloading issues.

Fix the watch app if you want 5 stars

In theory this is a great app but if you own an Apple Watch 2 it's unfortunately not worth paying for just yet. While the design and execution is fantastic - both in app and watch - it is let down by poor reliability and non existent integration between Watch and iphone. On runkeeper I can start my run from the phone and the Watch immediately detects it. This would be useful. Also, I started a 3 circuit workout from the watch and only managed two. Rather than credit me the 2 that I did manage, it did nothing, so it looked like a non exercise day. Lastly, my Watch keeps freezing, so after 4 attempts I've yet to successfully track a workout from the watch. If you fix these issues I would definitely pay for this app.

Almost perfect 👌🏽 🏋🏽🏋🏽‍♀️

This app helped me almost completely replace lots of cups of coffee with green tea and stay energized all day long every day. Just pick one of the programs and do it every morning. Why almost perfect? The Watch ⌚️ app sometimes crashes when opened immediately after the watch is switched on 😉 which isn't a big deal but could be fixed.

Seven - 7 Minute Workout Training Challenge
View in iTunes
This app is designed for both iPhone and iPad
Offers Apple Watch App for iPhone
  • Free
  • Category: Health & Fitness
  • Updated:
  • Version: 4.3.5
  • Size: 133 MB
  • Apple Watch: Yes
  • Languages: English, French, German, Italian, Portuguese, Russian, Simplified Chinese, Spanish
  • Developer:

Compatibility: Requires iOS 9.0 or later. Compatible with iPhone, iPad, and iPod touch.

Customer Ratings

Current Version:
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Top In-App Purchases

  1. 7 Club Membership£3.99
  2. Core Workout£2.99
  3. Fat Burn Workout£2.99
  4. Upper Body Workout£2.99
  5. Lower Body Workout£2.99
  6. Stretch Routine£2.99
  7. Cardio Workout£2.99
  8. Strength Workout£2.99
  9. Belly Burn Workout£2.99
  10. Explosive Workout£2.99