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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

Flexibility vs Variety

The free version has flexibility - you can adjust the interval timing nicely, something the other free apps like J&J's don't let you do, which is really nice. Anoth4 bonus over J&J's app is during the rest you get a preview of the next exercise, so you don't spend half your interval figuring out what you are already supposed to be doing. Those are enough to make we me prefer this app over the others, but the downside is no variety. You want something other than the 12 exercises? Pay or do it straight for a month, and even then you don't get the variety other apps have immediately for free. Also I have had trouble synching across devices, so I just start it going on all of them and follow along on only one. It's not perfect but it's free and flexible so it drives me the least insane of the other options.

Great long term exercise solution!

I've been using this app for over a year and a half now and I've seen a huge difference in my work days since implementing it 3 times a day. I do a workout every 2 hours throughout my work day. For someone like me, who sits at a desk all day, it's made a huge impact on feeling healthy because it effectively breaks up my sedentary job and keeps my metabolism up. I used to be a lunch time workout guy but this only made my heart work once per day-this simply wasn't doing it for me and I frequently had issues with poor circulation in my legs etc. But now, by exercising multiple times a day with the high intensity that many of the 7 minute workouts demand, I feel much more physically balanced. I'm grateful for this app! Thank you.

Great App - Helped me meet my fitness goals

I think this is a fantastic App. I recommend it for people just getting started and people that want more focus on there workouts.
- I really like the full body workout and the strength workout.
- I like that the app keeps you on pace. 30 seconds of exercise and 10 seconds of rest.
- I have my my own routine of exercises that include weights. My problem was taking too much time in between sets. I use this app to help me speed up my own routine which has been helpful in meeting my fitness goals.
- One improvement would be more flexibility in controlling the time for each exercise. Currently you can shift the time on the entire routine but not the individual exercises.

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
  • Seller:

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

Customer Ratings

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Top In-App Purchases

  1. 7 Club Membership$4.99
  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