7 Minute Workout Challenge

7 Minute Workout Challenge application logo

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.

7 Minute Workout Challenge App Description & Overview

The applications 7 Minute Workout Challenge was published in the category Health & Fitness on 2013-07-30 and was developed by Fitness Guide Inc. The file size is 159.18 MB. The current version is 1.7 and works well on 7.0 and high ios versions.

-Bug Fixes and Improvements

7 Minute Workout Challenge App Tips, Tricks and Rules

7 Minute Workout Challenge Reviews


Excellent app!  Mgwebster  5 star

Waiting for this app to be updated was a reason to hold off upgrading to iOS 11. Enough said!


Love it  mari1294  5 star

Short heart pumping workout.


Love it  Breezetrees  5 star

This is the app that I was looking for! It has helped me a lot!

Trooper mm

Very useful tool!  Trooper mm  5 star

I love knowing I can easily squeeze in a workout whenever I have a few minutes, and I don't have to get to the gym. It's just enough challenge and variety to keep me going. Thanks!


Good App  ibanimal74  5 star

This is a good motivator. Exercises are straight forward. Just started using it. The work out is quick, but really gets your heart pumping. Would suggest to the developers that they allow connection to Myfitnesspal! Would be a great improvement.


Great app  Deemom17  5 star

It's a great way to get it done without having to block out too much time.

BMF Nick the king

User frndly. Perfect.  BMF Nick the king  5 star

I use this app often.


Beautifully designed, awesome app!  OrangeCrow  5 star

I HIGHLY recommend this app. I’ve downloaded tons of workout apps and if you need something quick that gets results this it. Not only that but the designers of this app know what they’re doing. Easy to use and understand. Lots of features that people want, nothing they don’t. Love this app.


Loved it  WalkingDeadFan1232  5 star

Perfect for beginners


Apple Watch app crashes  Caldwellone  1 star

Fix the Apple Watch crashing issue. Yes I reinstalled and rebooted everything. Still crashes.


Great app.  Forbesy45  5 star

Lots of easy exercises for home.

Smiley Dorz

Perfect for busy mums like me!  Smiley Dorz  5 star

Love this app. Use it 4 times a week. Can do 7mins if limited time or 14 or 21 when I'm not running late.


Kylie G  Mortisha1  5 star

Have only just started but great so far!!


Quick and Easy  MJRixon  5 star

Love this app, makes exercising each day quick, easy and effective. From day one I knew it was working on my leg muscles.....yikes. Everyone can find 7 mins in a day!


Superb!  gisela17  5 star

A great app to start the healthy habit ❤️


Love it  Taleia29  5 star

For a busy person it's easy to do just the 7 mins and it's an overall work out to keep you fit.


Great app  Goedance11  5 star

Excellent app very easy to use

General Mactiger

Perfect mix of fun, motivation and efficiency  General Mactiger  5 star

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!


Great app!  Olludrac  5 star

I've lost 3kg, and this app had played a big part. Easy to use, just get and get into it, you won't regret it 👍


Couldn't live without it  Emozon  5 star

This app is now an important part of my lifestyle and has greatly improved my health and physique!


Good app  China_awesome  4 star

Good app that helps me stay fit and keep reminding me to go to the gym


Love this app!  Macheta  4 star

I use it almost everyday in addition to walking, I have lost 18 lbs so far! Only wish it would have more choices of excercises after awhile!


Makes exercise easy  cenzot  5 star

I've been using the app for a few days and it definitely concentrates key workouts in a very concise package. Very clear, simple, responsive, and incredibly easy to use. Very glad I found it!


Love this App  Jhanvi_jv  5 star

I love this app. I moved from 30 sec workout to 45 secs in less than a month with 3 repeats. I found this app to be the perfect way to end my workout. The last boost as I like to call it to get my calories burning even after that workout. The results on my weight loss became more evident after I started using this app.


Keeping me in shape!  Kesterhu1  5 star

Great little app! I love that you now have access to the other workouts.


Great quick workout  Lc880  5 star

Love this app. I feel great after and I'm looking forward to new exercises. It's a quick 7 minutes!


Best work out app I've ever used  sharonrk  5 star

I love this app. It is so user friendly and I've never had it crash. It's so nice that it keeps track of how often you've worked out. The exercise instructions are great. I've never stuck with anything like I have with this. I love how you don't need ANYTHING else, it's all body weight driven so you can literally do it anywhere anytime.


Love it  swerner916  5 star

This app is great! It's really so quick you have no excuses. I have been doing it 4 days a week for a few months and there is a huge difference in my legs. I have recommended it to multiple people. Well worth the small cost!!!!!


Doing for years and it's great!  Soccerjumper  5 star

I started this over three years ago and it's an efficient way for me to keep my strength while training for triathlon.


7minuteapp  irnxiris  5 star

Very good app

7 Minute Workout Challenge Comments

7 Minute Workout Challenge Health & Fitness Download