7 Minute Workout Challenge

7 Minute Workout Challenge download

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 158.78 MB. The current version is 1.8 and works well on 8.0 and high ios versions.

-Minor bug fixes

7 Minute Workout Challenge App Tips, Tricks and Rules

7 Minute Workout Challenge Reviews


great app!  sew-fine  5 star

This app helps keep me moving wherever I am!


Where’s the Bonus?  AJBMKE  2 star

I love how quick this app is to do in the morning. However, on a couple occasions I’ve completed my two weeks and didn’t receive the “Bonus”. I’ve sent two emails inquiring with no response.


Rick  Rickster47  5 star

I started using this app to exercise and was injured and then I got a bone spur couldn’t do it again. But the times I have used this and worked out have been very rewarding and being 70 years of age these are the movements that we should maintain always to keep the mobility that we need no matter what age. Thank you for this great app and well planned exercise program. Oh yes, this is a most excellent exercise program to do in the swimming pool. Most excellent!


App doesn’t work with watch!!  GilX  1 star

I have emailed the company numerous times with no reply. I figured paying for this it would work on my watch.... it does not! I can start it but that is it. I have the Apple Watch 3


Great app  copisetic  5 star

Great layout, gets you working fast, I use it twice a day.


Great app  Natkin2  5 star

I HATE working out but this app gives me motivation to because the exercises are so easy to follow and so quick.


Perfect  Maxineñ  5 star

Best app ever thanks!!!!


Great workout!  psk1987  5 star

Have used this specific 7 min workout on and off for years and love it. Thanks team!


Does it all in 7 minutes!  ilovecoffeetoo  5 star

I love 7- minute workout! If I don’t have a time in the day to go to the gym or do a longer exercise, this is it for me. You can double it up and do more than seven minutes but it’s a great workout that targets all body parts. Love it!

carley sue

Great way to begin your day  carley sue  5 star

The ease of just hitting the 7 minute workout so start my day out with feeling good. Recommend this app to everyone.


Great workout!  Neuby53  5 star

With limited time in my day, the 7 minute workout is the perfect option. I get my heart going, work all parts of my body, break a sweat to prove it! Thanks for an easy and effective way to motivate me!


Watch part doesn’t work for me.  Tomley4  3 star

First try this morning and was expecting to see the exercises on the watch. The watch app closes and opens and speaks from phone. Not what I was expecting. I was expecting sound and exercises in watch. Exercises were good and completed the workout. I’ll try a different app.


Day 3...so far, so good  aja7291  5 star

It's only day 3 but so far I really like this app. I am sweating and huffing by the time I'm done and the 7 minutes fly by. I like the announcement that I'm 1/2 way through. I like that I get rewarded if I keep it up. At day 3 I haven't earned any yet, but it gives me motivation to find 7 extra minutes, in addition to my regular workout routine. So far, so good!


Crashes on Apple Watch 4.x  Bookworm9531  1 star

App crashes consistently on Apple Watch, shouldn’t be listed in the watch store. Works fine on iPhone.


Would like to build workout w specific exercises  iTunescreatenicknamesucks  4 star

And not just use the 'packaged' ones. Otherwise all good so far


Love it!  NoahMardian  5 star

Since the summer of 2017 I’ve lost 34 lbs the healthy way thanks to this and weight watchers! I love the daily reminders and expandable packages for workouts. The shuffle feature and ability to extend the length of the workout is nice too! Great app. Really motivates me to workout and better myself


Love this app!  Taimgrrl  5 star

Who doesn't have 7 minutes to spare! And this really works!

Mary lamberson

Great!  Mary lamberson  5 star

I am a busy mom who doesn’t need to lose weight but who could seriously use some muscle tone. I am very unmotivated when it comes to working out and definitely not a gym type. This app has got me doing something, Im inspired to actually do it, even two sets sometimes. I have some weights laying around so I sometimes add those to lunges and stuff for a little extra. I’m sore and I find I can do more and more reps of the exercises in the allotted 30 seconds, so I’d say it works. 5 stars.


Don't Let the Length of This Workout Fool You  MRB12345678909  5 star

Very challenging. When I was through, I felt like I had accomplished just as much had I done a traditional workout DVD. Love it!

Destinee Cushing

Kicks your butt!  Destinee Cushing  5 star

I consider myself to be in pretty good overall shape and I’m sweating like crazy after just two 7 minute cycles! You don’t need anything more than a yoga mat and a chair, and it’s honestly a great workout. I’m going for a third cycle now. Wish me luck! 😅

7 Minute Workout Challenge Comments

7 Minute Workout Challenge Health & Fitness Download