7 Minute Workout

Tap to start a workout online now!

Download our official fitness app from the Google Play Store

Published in the American College of Sports Medicine's Health & Fitness Journal

Made famous by The NY Times

Sarah Klein, Senior Editor of Health & Fitness and a Certified Personal Trainer, wrote: We Tried It: The 7-Minute Workout

Thorin Klosowski, Senior Writer at Lifehacker, wrote: The Seven-Minute Workout Timer Guides You Through a Quick Workout

Molly Ritterbeck, Fitness Editor at Greatist, wrote: The 7-Minute Workout That Science Says Actually Works

How to do a 7 minute workout

You've heard the rave, and now you want to know what it's all about. Just a simple 12 exercise workout routine. Do each exercise for 30 seconds and take a 10 second rest between sets. It's scientifically proven and backed by ACSM's research.

How does it work? By ordering the exercises so that you cycle between the major muscle groups, each muscle group gets a chance to recover. You should aim for an intensity level of 8 on a scale of 1 - 10.

High-intensity interval training "HIIT" can help you reach your fitness goals, quickly and effectively help you lose weight, lose fat, and improve your overall health and fitness level.

Want to try 1 online with our timer? Choose a workout, tap the start button, and follow the 3D instructors lead to start a 7 minute home workout.

Full Body Fitness Workout
A slightly more intense variation of the Scientific High-intensity interval training 7 Minute Workout routine.

Upper Body Fitness Workout
A no equipment required workout focused on upper body. If you're not feeling the burn, you're not doing it right. Remember a clickable dumbbell will be displayed if a weight can be incorporated.

Lower Body Fitness Workout
An intense workout geared towards the lower body. Push hard and feel the burn! Repeat as necessary.

Abs Fitness Workout
A tough workout concentrated on the core muscles. If 1 circuit isn't enough, go ahead and try to repeat it!

Strength Fitness Workout
A well rounded strengthening workout targeting the lower, upper, and core muscle groups. Form is the key, so focus on each muscle group as you're working them.

Cardio Fitness Workout
Get the heart rate up! Cardiovascular exercise increases blood flow to muscles, strengthens the heart and lungs, and improves overall health. This workout can be combined with any of the other workouts.

Random Fitness Workout
A 7 minute workout with completely randomized exercises every time.

Classic (Scientific 7-Min Workout)
High-intensity interval training program is a total body workout that uses body weight as resistance to develop strength by doing lower, upper, and core exercises while maintaining an increased heart rate. The 7 minute circuit can be repeated 2 - 3 times.

Warm-Up (pre-workout)
It's always best to warm up before doing any workout. We perform our best and better avoid injury by loosening up our body, warming up our joints and muscles, and increasing our heart rate. Work some dynamic stretches in while warming up. Always remember to stretch after your workouts.

If you download the fitness app, you will be able to use it with Google Fit. You'll be able to receive workout notifications automatically on your Android Wear device.

You can even create your own customized workouts. This feature is purchasable to help support us :)

Some of the included exercises:
• Jumping Jack
• Wall Sit
• Push-Up
• Abdominal Crunch
• Chair Step-Up
• Squat
• Chair Dip
• Plank
• High Knee Running In Place
• Forward Lunge
• Push-Up Rotation
• Side Plank (left/right)
• and many more exercises...

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