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


I love the VIDEOS  ReGinaJM  5 star

This is first time I’ve liked a fitness app. I really like the exercise options for beginners and advanced. I love the option to have a picture or video of a person doing the actual exercise on the screen while I’m doing the exercise. It helps to ensure i have proper form! Also if you want to do more than 7 minutes you can choose to do more than 1 cycle of 7 minutes. No cons.


One of my all-time favorites!  accrow123  5 star

I have had this app for over a year, and I still love it and use it regularly. It is simple, uncluttered, and does exactly what it sets out to do. It sticks to the workout steps and doesn’t distract with unnecessary features. It is perfect for people who want to keep fit without spending a lot of time or money on gyms or overly detailed regimens. Kudos to app developers!

Kata heart

Worth It!  Kata heart  5 star

I usually never pay for any apps but after hearing such amazing news and results, I couldn’t resist. I truly love the app and how it functions; it works out ever muscle and gives you all the cardio you’ll ever need. I’m happy to say I have been using it every day that I have had it, which is over a month. I suggest it with all my newly strong heart.


Great quick HIIT workout  canniew  5 star

I’m a full time mom, I’m in school full time and I work full time. I don’t have time for a gym membership and this is the perfect compromise. I love to do this when I have time and even when I have extra time, I do extra rounds on this. Keeps you moving without having to leave the house and my daughter sometimes tries to mimic the moves with me!


Makes you sweat  Crawdad44  5 star

I downloaded this on a whim and I'm glad I did. A quick 7 minute workout that is easy to follow. My kids even like it.

50& fab

1st workout!  50& fab  5 star

I'm out of shape and this routine is a great way to get my body in motion again. The work out was challenging and left me winded, but it wasn't to much to discourage me. So far so good! I'm looking forward to the next 7 minute workout and reclaiming my health.


I deleted the app for now  krandamohamed  1 star

No support, No updates, Doesn’t integrated with health app


No so good as they sell it.  dulisimo  1 star

I try 8fit before and is much better and you feel the workout and the best part is free.


Great app  LonePlacebo  4 star

Love this app. Use it most mornings as a wake up session. Biggest thing I wish it had was syncing with the Health app.


Kicked my TRASH  hunterjen  5 star

I've been a runner and heavy lifter for a few years, but have gotten out of the groove the last few months and wanted to try something to shake things up. I was really skeptical about whether 7 minutes of bodyweight movements would even do anything for me when I'm already in good condition and used to a hard workout, but my heart rate is HIGH, like when I'm doing interval sprints! We'll see about results on muscle, but I'm willing to stick with it a while. I'm excited to work out again, so thanks!

Oz Bunyip

JC  Oz Bunyip  5 star

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.


Quick and easy  Aussiegin  5 star

I'm time poor, this is a great heart starter!


Apple Watch App doesn’t work  CometMonkey  1 star

The app on the watch just crashes every time a workout is started.


Excellent!  28degrees  5 star

I’ve been using this app for years. It offers a mix of exercises and I can do as many (or as few 😉) cycles as I choose. I prefer to mix the cycles during a workout.

Miss Radford

That got the blood pumping!  Miss Radford  5 star

2.5 weeks post surgery I needed to regain my core strength and cardio fitness. This workout certainly makes me feel like I've worked!!

Mr honest666

Watch App Crashes...  Mr honest666  2 star

Works fine on the iPhone. Every time I try to open the app on the Apple Watch it crashes. Quite bad considering it is the paid version...


Doesn’t work  miaza0  1 star

It said if you get the 2 weeks in a row achievement you unlock more exercises. Got the achievement and the exercises are still locked.


Do It!  jonesthepainter  5 star

Like a personal trainer in your pocket. Well, not really but it is a life changer


Simple  Suzieree  3 star

An easy app to use, simple exercises & great when I'm short of time. I can manage to fit one set in and feel good that I have done some exercise.

Pop lop game

Easy to do and understand  Pop lop game  5 star

A quick easy solution to HIIT training at home

Moma Forever

Great workout app  Moma Forever  5 star

I love the workouts in this app. I feel myself getting fit and losing weight as I do the workouts. Thank you.


Love it!  Sonneblom76  4 star

Makes exercising wherever you are super easy!


Great App  Nashster13  4 star

The app ensure you build a good sweat in a very short space of time


Great app but please update it?  newmusicnut1234  4 star

Enjoying the app, very effective, however please update it soon, it warns of slowing ios 10 devices?


Best App  Litebza  4 star

Good one

Bongane Makwakwa

7 minutes workout  Bongane Makwakwa  5 star

Best app I've bought so far.. Love it

Engela K

Workout  Engela K  5 star

The best 7 minute workout app. Videos very clear. Different workouts unlocked for different achievements. Only 7 minute app that I recommend.


Great App  Jakesieboykie  5 star

Works great. Just keep at it everyday end you will see results.

Grant Ward Martin

Great App!  Grant Ward Martin  5 star

Really fantastic app. Does just what it claims to. Really easy to use and follow. A must have if you want to stay in shape but can't get to the gym.

Cc Fourie

Very good app  Cc Fourie  4 star

Nice to use regularly especially if time is an issue, like it tends to be in modern life.

Bright n Sunny

Fit as a Fiddle  Bright n Sunny  5 star

Excellent app, been using it for over a month, and it makes exercising life more focused and disciplined. Highly recommended.

7 Minute Workout Challenge Comments

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