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

a student and reviewer

Almost perfect  a student and reviewer  4 star

The display, the sounds, the voices and voice timings and wording is the best out of any of the apps out there. I’m deducting one star for not integrating with health kit. Even so this is the one I keep coming back to after trying quite a few other such apps. I’d be happy to do an in app purchase for health kit integration.


Great App  ojsmom87  5 star

Perfect app that gives you quite an he workout. Love the rotation times and adding other exercises is wonderful!


Need to update watch app  Jin_1314  1 star

App doesn’t support Apple Watch anymore. Need major update.


Love it!  Vincennesgirl  5 star

I love this app! I find it easy to fit it into my day and it's harder than one might think. Gets my heart rate going for sure!


Love it!  Podasist  4 star

This has really worked for me. Give it a try.


Really worked for me!  Bma4577  5 star

I started using this app in December 2016 after years of trying different workout excercises with no success. By the 3rd or 4th week of doing almost-daily workouts, my roommate noticed that I was already looking toned up. The goals that this app sets really motivated me to use it daily- I wanted to earn the free workouts! And I supposed that created the routine for me, so by the first month, my body was already asking me to work out- as opposed to the beginning, where I wanted to make up any excuse not to work out. By the 3rd month I had earned a shape that I hadn't seen in at least 10 years. I got toned up, lost weight, earned a lot of resistance, and even my mental health improved. Thank you to all the creators of seven minute workout app!


Great app  Imjustbeth  5 star

Keeps me focused for the time spent!


I like it!  Buud67  5 star

Nice OTG app. Works well with my Apple Watch.


Perfect when I can’t make it to workout class!  **LJP**  5 star

This is a really good app that goes in 7 minute increments. Makes it go faster. And seem easier. Ha! I did 3 in a row to close my rings on my Apple Watch, but I was sweating profusely after the second one! Good stuff when you don’t have a lot of time and don’t have weights.


Thank you!  Fjryvhd  5 star

For the iOS update and a great workout routines. Paid bonus packs 100% worth it for variation in exercises.

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.


Brilliant  Fairy54321  5 star

Brilliant app, very easy to use, I use in conjunction with pilates. My 5 year old loves the app and does the exercises with me!!!


Won't work  Suzykav  1 star

This app is not updated to ios11, waste of money and will slow down your phone


Not bad but...  Wlodipawel87  3 star

App is good if comes about exercise but it's not suitable for iPhone Plus, it's running on HD resolution instead of FHD


Great  purplejacob  5 star

Great App especially when you have limited time

Lindi Loo1

DON'T BUY until the creators update it!!!  Lindi Loo1  1 star

It's no good if it's not up dated... the creator needs to update it as it slows down your phone. Don't waste your money!

Shay Shay'

Please update!  Shay Shay'  2 star

I've jut paid for this app, for it to tell me that it will not work with future iOS updates. Can you either refund me or update the application please.


DO NOT BUY THIS APP  MR123.  1 star

This app slows your iPhone right down and leaves it unusable.

Oliver Mooney

Great, well-thought out fitness app  Oliver Mooney  5 star

This app comes with great guides to the individual exercises, rewards (free add-on programmes) if you maintain your exercise streaks, and neat tracking of your progress so far. I've used it every day for the last six weeks and feel (& look) much fitter.


Good app  Susizid  4 star

Good app


Great app for home or hotel room if you don't have 40 mins for the gym  DOSguy  5 star

Great for sneaking in 20 mins great exercise. You really feel it too.


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

7 Minute Workout Challenge Health & Fitness Download