7 Minute Workout

7 Minute Workout is the #1 fitness app in 127 countries.
Fast, effective HIIT workouts you can do at home with no equipment.

Designed for busy people and beginners, 7 Minute Workout helps you lose weight, improve fitness, and build a simple daily workout habit in just seven minutes a day.

Each workout includes 12 high intensity bodyweight exercises, performed for 30 seconds each with 10 seconds rest between exercises. The entire workout takes about seven minutes and delivers a full body HIIT workout.

The workout is inspired by the original scientifically researched 7 Minute Workout published in ACSM’s Health & Fitness Journal and later covered by The New York Times.

Featured by Apple in Best Apps for Health.
Chosen by Apple for Great Apps Update for iOS 26.
Recommended by Lifehacker as one of The Best Apps That Integrate With HealthKit.

Why people love 7 Minute Workout

• Quick daily workouts with no equipment
• Perfect for beginners and busy schedules
• Voice guided workouts so you never need to watch the timer
• Video and text instructions for every exercise
• Clear guidance with no confusion about what to do next
• Apple Health and HealthKit integration

User reviews:
“Beautiful, simple, perfect.”
“Useful and beautiful!”

Why the 7 Minute Workout works

Short, high intensity workouts lower the barrier to exercise and make it easier to stay consistent. The 7 Minute Workout uses compound bodyweight movements to work the entire body in a short time, helping improve cardiovascular fitness, strength, and endurance without requiring equipment or a gym.

Because the workout is short and structured, it is easier to turn into a daily habit.

Upgrade to unlock more

• Workout history and workout log
• Create and save custom workouts
• Set exercise duration and rest time
• Adjust number of sets
• Randomize exercises
• Unlock additional routines
• Unlock 10+ alternative workouts

Common questions

Do I need equipment?
No. All workouts use bodyweight only.

How long is each workout?
About seven minutes, but you can make it longer as you progress.

Is it good for beginners?
Yes. Exercises are guided with voice, video, and clear instructions.

Is this a HIIT workout?
Yes. It is a high intensity interval training workout.

Can I do this every day?
Yes. Many people use it as a daily workout routine.

Does it work for weight loss?
When combined with regular use and a healthy lifestyle, HIIT workouts like this can support weight loss and improved fitness.

Do I need internet access?
No. Workouts can be completed without an internet connection once downloaded.

In just seven minutes a day, you can improve your fitness and stay consistent.

Download 7 Minute Workout and become your own personal trainer at home.