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

hate TBdress

Ltrippi  hate TBdress  4 star

Great options for anyone anywhere especially away from familiar environment and cannot skip workout day !!


Fun way to get into high intensity interval training  blueridgehiker  5 star

I like this app. It is friendly and engaging. It is well designed with many options. I recommend it to anyone who wants an easy way to get a well rounded exercise routine.


Hey  Hahahalf  4 star

Need excersize to work biceps


Good app  Zipperwizard  4 star

This is great for a quick jumpstart to your day. Nothing too special but it will help keep you in shape


Doesn’t work as advertised on new Apple Watch  AKTrav  1 star

Don’t expect to get anything out of it on your Apple Watch, which is a huge part having this app. It doesn’t load or do anything. It just is frozen at the start....


7 minute workout  1245hctttt  1 star

I want my money back. All included isn’t true. You get ONE 7 minute workout and despite what they say, you can pay for two others. What a waste of money. I’d give it zero stars if I could. You’ll find better on you tube for free.


Great workout!  macfan2060  5 star

This is just right for me—I’m a person who needs to stay fit, but I don’t really like working out. So, 7 minutes of different exercises makes it interesting and just challenging enough.


Something is better than nothing  Pookooty  5 star

Seven minutes does not seem like a lot, but the cumulative affect overtime is great. You don’t need any equipment except the chair and you can do it in your bedroom. There are no more excuses not to exercise.


great app really helps limited time !  nmplc  5 star

success is all about exercising consistently. this app is perfect for limited. times available in a day!! thanks!


Brilliant!  Vgbirr  5 star

This is app works with your mind!!! Only 7 mins! Shame on me! That’s the time it took me to find my tennis and dress me for the workout!! It’s so quick that you don’t have time to think or even stop! The intervals are so short that psychologically you don’t have the time to think about quitting!!! Love the feature of randomized order since you are caught off guard and have to react quickly!!! Day 1, unbelievable but my body hurts!!!! Great!!! In love❤️ Sent from my iPhone


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.


It’s great  Gorky46357  5 star

Fantastic app

Ity city

MK  Ity city  5 star

Great workout for busy people on the go, who can not find the time to go to the gym. I am loving the results. Great work guys:)


Best of its type  jF;  5 star

Excellent app. Research based routines, motivational but not annoying, good information about exercises, and customisable. Tried a few and this was the best.

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.


Great quick exercise  SkyBrosDad  5 star

This is a real quick way to get in a good workout. I do this in my office a couple times a week at lunch. I like all the different routines to add a little variety as well.


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.


Bugged  Oldtreebark  1 star

Keeps randomizing my custom workouts, tried to fix it several times, just randomizes as soon as I go back or start workout. Very annoying.


I like it  FunRacer99  5 star

I like it because it just gets me up and going! Me and my brother do it and it helps because I trying to get stronger and it really helps and it’s only 7 minutes!!


So easy!  Babsmartini  4 star

EVERYONE has 7 minutes and it’s so simple. At home or traveling, you can’t go wrong!


Love this app!  MommaJBD  4 star

Love how easy it is to use this app. The exercises are explained well, volume is good, feels strenuous even though it’s short in duration.


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


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.


Good app  Mir129  4 star

Am enjoying this too much !!

7 Minute Workout Challenge Comments

7 Minute Workout Challenge Health & Fitness Download