Twelve exercises.
Seven minutes.
Just start.
A calm, focused workout timer for the days you don’t have an hour to spare — built around the classic 7-minute circuit. Now with quiet progress, weight tracking, and a few short extra routines when you want them. No account. No leaderboards.
Mon, Jul 6
One circuit.
Zero decisions.
Twelve bodyweight exercises, thirty seconds of work, ten seconds to transition — arranged so your upper body, lower body, and core take turns while another area quietly recovers. Nothing to plan, nothing to buy. You press start, and the app does the thinking.
Follow the ring.
Nothing else.
One glance tells you everything: the exercise, the time left, what’s coming next. The countdown ring fills at the same steady pace every round, so your only job is to move.
Voice cues guide every change
Short spoken prompts count you in, call each exercise, mark side switches, and keep the rests clear — off entirely, if you prefer silence.
Haptics you can feel
A gentle buzz from your iPhone marks each transition, so you never have to stare at the screen mid-rep.
Stack rounds when you want more
One circuit is seven minutes. Choose more rounds any time — the protocol stays exactly the same.
Never lose your place
Take a call or switch apps and the workout pauses and saves itself. Come back and pick up right where you left off.
Twelve moves, one classic order.
The original 7-minute circuit — jumping jacks to side plank — with a clear photo and short instructions for every exercise, so you always know exactly what’s next. The exercise guides stay free.
1Jumping Jack
2Wall Sit3Push-Up
4Crunch
5Step-Up
6Squat
7Triceps Dip
8Plank
9High Knees
10Lunge
11Push-Up Rotation
12Side PlankA few focused extras,
when you want them.
The classic 7-minute workout stays the core — always free, always one tap away. More is a separate corner of the app with three short, self-contained routines. Nothing here gets in the way of pressing start.
5-Minute Stretch
A calm, guided stretch to unwind — eight easy holds with clear timing and simple prompts. No floor scramble, no guesswork.
Office Break
Four minutes of easy movement for a screen break — shoulders, neck, and legs. Do it at your desk, no floor and no sweat.
HIIT Timer
Three ready-made presets, or set your own work, rest, and rounds. Then just go — the timer counts every interval for you.
The exercise guides stay free in More. The three routines are part of Premium — explained plainly below.
Small streaks build
real habits.
7min quietly keeps score for you alone — training days on a month calendar, a week at a glance, your current and best streak, and a simple sense of how consistent you’ve been. No leaderboards, no one to beat but yesterday.
Week and month, side by side
See this week at a glance or the whole month on a calendar. Every completed round is saved automatically.
Tidy up your history
Manage individual workout entries, and restore one you removed by accident. Your record stays yours to correct.
Optional reminders, on your terms
Optional reminders when you want them — off by default, always under your control. Choose a daily nudge or one after a few rest days, and switch them off anytime.
Your weight,
gently in view.
Log your weight in seconds and watch a clean, readable trend take shape over weeks. Add, edit, and manage entries whenever you like — no charts to configure, no pressure.
Sync weight with Apple Health
Import your weight from Apple Health and keep it in sync — entirely optional, and only your weight.
Yours, and where you’d expect it
Weight stays on your device and can be restored through Apple Health. Your workout history can sync across your devices with iCloud.
Quick Siri & Shortcuts actions, if you want a one-tap way in.
Keep training in Picture in Picture.
A compact window keeps the current exercise, phase, and countdown in view while you use other apps — with the voice cues still guiding you. Arriving in the next update.
Seven minutes,
well spent.
A short, honest celebration — then you’re done. No upsell between you and the rest of your day; Premium stays quietly in More, never mid-workout. Just a checkmark that says: you showed up.
Every completed round is saved automatically, right there on your streak. Tomorrow, it’s seven minutes again.
Complete
Workout complete. Nicely done.
Your next seven minutes
start now.
Free to download. No account. No leaderboards. Just twelve exercises, done well — with a few extras for when you want them.