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 159.11 MB. The current version is 1.9 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


HelpfuL in so many ways  Yabtree2  5 star

A well-crafted app, I use this program on days I don’t do other exercise, it just helps to keep me motivated to do something! 7 Minutes is all you need, and these exercises are great because they can also be modified if need be. You are your own master, but it helps you keep going.

222 busy

Great App  222 busy  5 star

Quick and easy I’m going to try to make this a habit!


Island Man  nozza_1978  5 star

Great App highly recommend


Love it!  andreafox81  5 star

I love 7 min fitness app. It’s a quick and easy interval training that I can do anywhere.


Great App  clce162019  4 star

Easy to follow with a good range of fitness levels. Provides a fitness option, especially for those with a busy schedule.


Exceptional  rightype  5 star

50’s life changer

The Ronstar

All round workout in 7mins!  The Ronstar  5 star

This app says exactly what it says it’s going to do! It’s the best workout app on iTunes . I’ve tried so many and this one fits into my busy schedule and keeps me feeling great!


Excellent App  J_m_Z_79  5 star

This app has a great format, layout and is simple and effective. Love the individualised workouts focussed on specific body parts and the stretch module. Highly recommend!


Love it... only wish...  Mayaeva  4 star

They had a 7 min stretch down option as a bonus pack

Mazzie g

Great workout  Mazzie g  5 star

I love this - quick for ‘busy’ people, or add reps when you have more time. Randomness of the exercise sequence provides enough variety for me - but might not for some.


Best work out for those that hate to work out  Rochiepoo  5 star

I am impatient and working out has always been a challenge for me bc I get bored fast. I never knew that I could stick with 7 min. This work out is over before you know it and it gets you going. Now I look forward to doing this right when I jump out of bed in the morning and I have started to do it again and hour after dinner to keep my metabolism gong until bedtime. Works!


Great app  jboshear  5 star

I love this app. I feel better when I use it.


Needs variation  CBelle59  4 star

This is a fun quick workout but the repetitive routine gets boring. It would be great if they did a two or three day routine rotation. Just an idea!


Good little full body workout!  80kt  5 star

Fast, easy and surprisingly effective


Newbie  SusannahLM  5 star

Just started using this app to squeeze workouts in while being home with kids full time. So far I love it! The app is easy to use, I get a great workout, and I can mentally deal with finding 7minutes every day.


Great app  HighVibeBella  4 star

Great app so far. Makes working out while traveling super easy and effective. I don’t need equipment or a buddy.


Too early to tell but love the concept  Flame2710  4 star

Just started this program so it’s way too early to see if it’s working as hoped. I’m really hoping it does as they say, every thing I read about high intensity workouts seems to be positive. Love the videos and the step by step tutorials. Well done!


Love this app  Mcjkill  5 star

I truly love this app. It simple to use and the exercises allow me to get a full body workout in such a short amount of time. No thinking really required. Just play and follow along. This really helps to jumpstart my brain for crushing my day. Highly recommend!


This is the best work out if you have gym anxiety or ADD. Love it!  Ruè  5 star

Awesome results...like any other workout you have to commit. Although Committing to 7 minutes is pretty do-able. Pretty impressive results. Not just physically but my cardio improved also.


Not working on my new Apple Watch  VirtualStash  3 star

Weird blank screens. No error message.

7 Minute Workout Challenge Comments

7 Minute Workout Challenge Health & Fitness Download