7 Minute Workout App

Have you guys heard of the seven minute workout? I first read about it on the New York Times blog several months ago and since I am all about fast-paced, high intensity workouts, it intrigued me. 7 Minute Workout


Using only bodyweight exercises, the workout alternates exercises that target muscles in the upper body with those that target large lower body muscles.

According to an article found in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal about the workout, scientists found that “even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.”

Fast forward a few months and I completely forgot about the workout until I read about it again in Redbook magazine at the gym this morning. The article in Redbook mentioned the free 7 Minute Workout App and I immediately downloaded it for today’s workout.

7 minute workout app

I loved it!!!

The app was incredibly easy to follow and since you only complete each exercise for 30 seconds, boredom never crept in and I was entertained the entire time.

The app explains the exercises to you just in case something might be unfamiliar. It also includes video demonstrations of each exercise to ensure that you perform the exercises with proper form.

7 minute workout

Plus, it does all of the counting for you so there’s no need for a timer!


It’s really easy to set up and use and I texted my sister as I was walking out the door at the gym to tell her all about it. If you’re looking for a fast-paced workout that you can do anywhere, I think this might be right up your alley. This would be a great travel workout option!

I don’t use a lot of apps when I work out, but since I found myself freaking out over this app, I think I need to look into more fitness apps!

Here are a few more apps I’ve used in the past and enjoyed:

  • Full Fitness: This app is not free ($1.99), but it’s a great resource. It categorizes exercises by muscle group or equipment, which makes it really easy to assemble a workout that targets your abs or one that uses kettle bells or something of the sort. I use it when I don’t want to really think about my workout.
  • RunKeeper: RunKeeper is a free app that tracks runs, walks, bike rides, hikes and more using the GPS in your phone. The app also reports your pace per mile and can give you audio splits by time or distance during your workout. You can also set goals and play your music through the app.
  • Active: I find this free app 10,000 times more organized and user-friendly than the Active.com website! I use it when I want to search for races or other athletic events in my area or places where I may be traveling in the future.

Question of the Morning

  • What is your favorite fitness app?


  1. says

    I love the MindBody app. It lists all the yoga studios in your area so you can always find a class. I’m pretty sure they have an app for other fitness classes too, not just yoga, so that you can find any kind of class anywhere in the country! It’s especially great for traveling.


  2. says

    I have a similar app on my phone from the “For Pink” breast cancer fitness apps. They have 10K and half marathon trainers as well as Butts, Arms, and Legs app. I was SOOO sore after the butt app! Its a 10 minute body weight workout and I loved it


  3. says

    This looks awesome! I really need to look into various apps to use for my workouts, especially for days when I can’t make it to the gym. It’s so hard for me to get motivated at home!


  4. Kelsie says

    Cruise Control – for runners, you can set your desired pace per mile and it’ll pick songs from your music to help keep on pace with the cadence and beat. Great if you want a random playlist! It is a little expensive though – $5

    Charity Miles is also great if you want to donate to charity by logging miles. You can pick a charity of your choice and they will donate 10 cents per mile (for bikers) 25 cents per mile (for runners/walkers).

    I also use Map My Run, My Fitness Pal, and Nike Training App – all awesome


  5. Brianna says

    I just discovered RunKeeper and I absolutely love it! Another great app that I use when my creativity is running low is PumpUp, it’s free, you pick the amount of time you want to work out, the equipment you have around the house or gym, whether you want to work upper, lower or full body and it creates an entire workout for you!


  6. Dawn says

    Runkeeper is so dull compared to Strava
    The pros use Strava! Tracks runs/bikes and there are segments so you can aim to be top of the leaderboard, to earn a crown / QOM (queen of the mountain) or KOM. Even if you don’t QOM you can PR your own times and PR all the usual race distances. It’s very social like FB for fitness


  7. Lizzie says

    How cool is that?! So helpful, Julie! Geez your always on top of the latest trends :) Would you happen to know of any good apps that target arm & leg weighted exercises? I’m always finding myself caught in a rut with these – so if you hvae any suggestions, please share! Thanks!!


  8. says

    Thanks for posting this! You motivated me to get in a workout today! I was just reading your post as my toddler woke up very early from his nap (meaning mommy wouldn’t get time to work out!), so I gave it a try and had him do the exercises with me. I love that most of the moves could even be made more challenging if need be and its much better than nothing at all! Thanks again for the inspiration!


  9. says

    The 7 min app that I have sounds a little goofy, with it’s very computerized voice, but dang, it’s a good workout. Simple and fast-paced. I would def recommend.


  10. says

    I’m another vote for the Nike Training app and the Gymboss app. A client of mine also introduced me to the Sworkit Pro app (not free), but I haven’t used it yet.


  11. Liz says

    I love the Seconds Pro app. It is an interval app timer that allows you to program lots of different types of interval workouts (tabata, HIIT, etc). There is a free version, I think it’s just called Seconds, but I paid for the Pro version because it allows you to save your timers, so you can program in workouts and do them over and over! It is totally customizeable so you can program the lengths of your intervals and rest periods, and you can also put in the names of the exercises and the app will read them to you as it times your workout. It takes a little effort to program in the workouts, but once you do that the app will tell you exactly what to do and when! I now have tons of interval-style workouts programmed into the app so when I want to work a certain muscle group or do a certain style of workout I just pick what I want and go!


  12. says

    I love the RunKeeper app!! So good for checking my time and distance in running – and it’s freee!!! Thanks for posting about the 7 Minute Workout App – I’m definitely going to look that up! I feel like I need some kind of timer other than my iPhone timer to keep track of workouts that feature intervals of 30 seconds or anything less than a minute but they’re usually so expensive!


  13. Paola MFM says

    When I run I usually use the Nike run app. I love it because it keeps tracks of all my runs, average speed, distance and how much I’m kicking by hubby’s butt running more than he does!
    I also tried the 7 min app yesterday and I love it. I did the sets three times (to make it a more complete and longer workout). loved the simplicity and that you can use their timer, but just do your own exercises. Greatly adaptable. Thanks for the intel!


  14. Jessa O says

    I am so glad that I found your blog. It has been so motivating & encouraging. I am needing to lose some weight but LOVE changing it everyday.



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