7 Minute Workout Challenge

By Fitness Guide Inc
Health & Fitness · 4+


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.

Viewer reviews from iTunes

1st workout! (5/5)

I'm out of shape and this routine is a great way to get my body in motion again. The work out was challenging and left me winded, but it wasn't to much to discourage me. So far so good! I'm looking forward to the next 7 minute workout and reclaiming my health. - 50& fab

I deleted the app for now (1/5)

No support, No updates, Doesn’t integrated with health app - KRANDA 1981

No so good as they sell it. (1/5)

I try 8fit before and is much better and you feel the workout and the best part is free. - dulisimo

Great app (4/5)

Love this app. Use it most mornings as a wake up session. Biggest thing I wish it had was syncing with the Health app. - LonePlacebo

Kicked my TRASH (5/5)

I've been a runner and heavy lifter for a few years, but have gotten out of the groove the last few months and wanted to try something to shake things up. I was really skeptical about whether 7 minutes of bodyweight movements would even do anything for me when I'm already in good condition and used to a hard workout, but my heart rate is HIGH, like when I'm doing interval sprints! We'll see about results on muscle, but I'm willing to stick with it a while. I'm excited to work out again, so thanks! - hunterjen

Great app (5/5)

This app is helping me get and stay healthy. It’s easy, I need very little time to complete it but can up my cycles if I have more time. I’m already seeing results. Great program and great app. - Besthusbandever

Great! (5/5)

Works well, good variety of exercises - h car

Great app! Missing apple health integration. (4/5)

My girlfriend and I have been using this app for a little while now and have to say it’s very nice. Only wish I could integrate with Apple health as to track my data on one screen. - ParkerJu

Excellent work out app (5/5)

This app is very easy to use, allows you to keep good track of your record, and the work out is actually doable. I'm a fan. - Readerinthedark

It's 1 verrrry important thing away from perfection (1/5)

When my iPhone 7's screen is off, the app stalls, and I'll be doing jumping jacks, or side planks for a minute until I finally turn the screen on. - Lance Jagerson

Works okay... should be free (2/5)

This app works pretty okay but gives the same effect as a YouTube video would. It is not worth $2.99 while YouTube is free. It has the average workouts like crunches and jumping jacks which you can find anywhere else. My workout video playlist has given me better results in the past. If this app was $.99 I could see spending that small amount for something like this, not worth $3. - Beccy-Boo

Love it! (5/5)

I love this workout and even use it to workout with my teenage sons. I would love if it would connect into the iOS Health app to record activity though. - Mom2Case

Awesome app! (5/5)

Easy fun app to do at home! I do this with my sons and they all love it! - Deedee198922

Worth the money (5/5)

If you use this app every day, it will make you stronger. Absolutely worth the few dollars. Cheers - Rio Review

Ultimately disappointing (3/5)

Really got into the swing of working out every day. However, after nearly achieving a month of daily workouts the system decided to reset, taking me back to square one. Not very good for motivation... - Sazzarugrat

Credit where due (5/5)

I credit daily use of this application for a full year with building health and strength which lasted years. - Doc3141

تطبيق مايستحق حتى تحميله (1/5)

تطبيق غبي - الحب مها

Great workout! (5/5)

With limited time in my day, the 7 minute workout is the perfect option. I get my heart going, work all parts of my body, break a sweat to prove it! Thanks for an easy and effective way to motivate me! - Neuby53

Watch part doesn’t work for me. (3/5)

First try this morning and was expecting to see the exercises on the watch. The watch app closes and opens and speaks from phone. Not what I was expecting. I was expecting sound and exercises in watch. Exercises were good and completed the workout. I’ll try a different app. - Tomley4

Day 3...so far, so good (5/5)

It's only day 3 but so far I really like this app. I am sweating and huffing by the time I'm done and the 7 minutes fly by. I like the announcement that I'm 1/2 way through. I like that I get rewarded if I keep it up. At day 3 I haven't earned any yet, but it gives me motivation to find 7 extra minutes, in addition to my regular workout routine. So far, so good! - aja7291

Crashes on Apple Watch 4.x (1/5)

App crashes consistently on Apple Watch, shouldn’t be listed in the watch store. Works fine on iPhone. - Bookworm9531

Would like to build workout w specific exercises (4/5)

And not just use the 'packaged' ones. Otherwise all good so far - iTunescreatenicknamesucks

Love it! (5/5)

Since the summer of 2017 I’ve lost 34 lbs the healthy way thanks to this and weight watchers! I love the daily reminders and expandable packages for workouts. The shuffle feature and ability to extend the length of the workout is nice too! Great app. Really motivates me to workout and better myself - NoahMardian

Love this app! (5/5)

Who doesn't have 7 minutes to spare! And this really works! - Taimgrrl

Great! (5/5)

I am a busy mom who doesn’t need to lose weight but who could seriously use some muscle tone. I am very unmotivated when it comes to working out and definitely not a gym type. This app has got me doing something, Im inspired to actually do it, even two sets sometimes. I have some weights laying around so I sometimes add those to lunges and stuff for a little extra. I’m sore and I find I can do more and more reps of the exercises in the allotted 30 seconds, so I’d say it works. 5 stars. - Mary lamberson

Don't Let the Length of This Workout Fool You (5/5)

Very challenging. When I was through, I felt like I had accomplished just as much had I done a traditional workout DVD. Love it! - MRB12345678909

Kicks your butt! (5/5)

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! 😅 - Destinee Cushing

Perfect for busy moms (5/5)

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 :) - Unfullfilled love for audiobooks

Fast, easy, and heart pumping workout (5/5)

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. - Allireyna

Greatest App (5/5)

I love it! - Ty S.L.

Mrs (5/5)

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

Keeps me moving. (5/5)

Great on "too busy" days. There's really no excuse! - Magnito23

Works Great (5/5)

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

Great way to fulfill NY resolutions (5/5)

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! - Joreliyo

The best (5/5)

Love this app - Fogh1234

Great app! (5/5)

Just started a few weeks ago and the results are encouraging. For only a few minutes a day I have increased my energy and feel better. - Rpmamas3!

Perfect for busy moms (5/5)

I am SO glad they updated this app! I love it and continually use it. I am a believer! - Feline 2202

Great app! (5/5)

Great app if you can keep up ur motivation! - Pookooty

Apple Watch 3 doesn’t work (1/5)

Need to update to support Apple Watch 3 I have emailed the company numerous times with no reply. I actually love the app and how it works but I bought it so I can use it on my watch. When I launch it on my watch the watch just closes the app. Again I have emailed numerous times with no reply. Just update to fix this problem. - GilX

Easy and convenient (5/5)

This app is simple to use, and the updates have made the experience more enjoyable. I highly recommend it; it will make you sweat! - Thundercat girl

iPhone X users - Skip this app (1/5)

It doesn’t allow you to change or view the details on exercise 12. Since it’s low on the screen, it doesn’t respond. I’ve tried reaching out for support but never received a single response. Please don’t waste your money on this one. There are plenty of other apps out there that do the same thing. - shaun.cole

Great quick, guided, simple workout! (5/5)

I just started using this again, and I forgot how much I love it! Great to use in the winter when it's harder to get outside! Also great for travel since no equipment required! - Rebecca S.A.

Thanks (5/5)

Really works! - nurselucas

Great (4/5)

This is a great app to start your day with a 7 minute workout - Harvy Moon

I😊 (4/5)

Is a great app 😊 I love it - Taniuxka

Great Workout, Doesn’t work on Apple Watch (3/5)

Did a few workouts using my phone and decided to try it on my watch and it keeps crashing. Like others said before, no support or updates for a while so who knows how long the iPhone version will last. Until then, happy workouts - cleballer22

Convenient and motivating (5/5)

Makes working out more convenient by audibly instructing you. The goals make you more motivated. - Corgi Knight

Great App! (5/5)

I travel a lot, so it's hard to keep a routine. This helps me do that! - cincodecara

Fun and effective! (5/5)

Great app to help you get up, get going and feel good! - Scramble Seton

Review (5/5)

Awesome app! Makes it easier to work out! Thanks you! - Harmony334