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


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! 😅

Unfullfilled love for audiobooks

Perfect for busy moms  Unfullfilled love for audiobooks  5 star

I'm a stay at home mom with a large family so I never seemed to make time to exercise... until 7 minute workout! It's really fun and the kids do it with me- they are my motivation to keep going. Love the app and I have seen improvement in overall strength and stamina :)


Fast, easy, and heart pumping workout  Allireyna  5 star

Mom of 3 here. With not much time to myself. I have the Dunlap belly, where it’s dun lapped over my pants 🤭. Did my first workout today. I felt all my muscles being worked. I plan to keep the workouts going.

Ty S.L.

Greatest App  Ty S.L.  5 star

I love it!


Mrs  EDMRmama  5 star

I just started using the app and love it! My kids like doing the exercises with me too!


Keeps me moving.  Magnito23  5 star

Great on "too busy" days. There's really no excuse!


Works Great  StuF  5 star

It’s tough enough, especially if you do it in sets.


Great way to fulfill NY resolutions  Joreliyo  5 star

A great app that removes many of the barriers (e.g. not knowing what to do, in what order, for how long, trying to time yourself, lack of time to workout, etc.) to daily exercise. And you make it as tough as you want so it never gets old. Other app pluses - the right combination of features, well demonstrated exercises, intuitive user interface. Great for travel too - no longer an excuse not to work out. I've been using it for a year now!


The best  Fogh1234  5 star

Love this app


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

Flic W

I love 7MWC  Flic W  5 star

7MWC works brilliantly for me. It is simple, reliable and has all the things I need. My interest in fussing around for hours on a screen to manage being physically active is nil. 7MWC keeps me focused and tracking results without too much obsessive fussing.


Awesome app that makes for healthy habits  choosetodisturb  5 star

I have been using this app for several years now and the habit of using it daily has really made a big difference to my wellbeing. My son also uses it now and picked up the same good habit.

Wildon park

Easy and motivating  Wildon park  5 star

I travel a lot and this app makes it easy to work out wherever I am.


Beginner  Wondergran  4 star

Love this app. It is getting me back into the exercise mode.


Can't wait to try  Squeeeker  5 star

I know....but I haven't found time to try yet. I will say that I'm excited to have this app though.


The best!  unaequis  5 star

I tried several HIIT apps and found this to be the best by far. Many thanks to the developers! And best of luck with your fitness program!


Great app!  Wiatranka  5 star

I love that app, because it is like my mini boot camp at my home everyday I come back from work. It's only a few minutes workout, but it is very effective.


Awesome. No excuses exercise.  Ggbf  5 star

The 7 minute workout allows me to get a in mini boot camp at anytime and anyplace. Efficient fun and effective.


New user  Penpup  5 star

Love it so far. Great that no one is trying to sell me equipment. This is no commitment app. So I'm committed to giving it my best effort.


So easy to use  Sally5410  5 star

I've used this app on and off for several years and I've never gotten bored with it. Since I can't motivate myself very well to work out every single day for a month I did have to buy one extra set of workouts which are a bit more challenging than the freebie. I wish motivation came in an app.


In the best shape of my life!  EvaZac  5 star

Thanks to this app not only did I lose 50lbs, but for the first time in my life I'm fit and toned, with muscle definition. I love this exercise program!!


I hate workouts  Geoz777  5 star

That’s why this app is so good. Easy to use. And I feel great afterward.


Videos are great!  RefinedChaos  5 star

I’ve been using a 7minute work out app for a while and live the results and quick motivation. This app has been the best thanks to the option to play the video. I love being able to see exactly how to do a movement I may not be familiar with. I also like the badges. I would suggest an update in how far we are in the work out. I mentally prepare to hear, “this is the last work out” in my old app. Also, the request for reviews should not pop up mid work out. At the end would make better sense. Overall awesome app! Thank you.

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