7 Minute Workout

No time to work out? Seven minutes is enough.

Trusted by 4 million users and the #1 fitness app in 127 countries. Featured by Apple in Best Apps for Health. Chosen for the iOS 26 Great Apps Update.

Fast, effective HIIT workouts at home with no equipment and no gym membership.

WHY PEOPLE LOVE IT

• Quick workouts that fit any schedule, done in 7 minutes

• No equipment needed, just your body and a small space

• Voice guided so you never need to watch the screen

• Video and text instructions for every exercise

• Works on iPhone, iPad, Apple Watch, Apple TV, and Mac

• Integrates with Apple Health and HealthKit

• Download once and work out completely offline

HOW IT WORKS

Each workout includes 12 high intensity bodyweight exercises, 30 seconds on with 10 seconds rest between each. A full body HIIT workout in about seven minutes. You can start your first workout in 30 seconds of downloading.

NOW WITH AI WORKOUTS

Describe your goals in a few words and get a personalised workout built just for you, powered by Apple Intelligence and Foundation Models. Or choose from expert-designed presets and start straight away.

CHOOSE YOUR TRAINER

Work out with your choice of trainer and switch anytime in Settings.

BACKED BY SCIENCE AND THE PRESS

Based on research published in ACSM's Health and Fitness Journal and covered by The New York Times. Recommended by Lifehacker as one of the best apps that integrate with HealthKit.

WHAT USERS SAY

"Have completed over 1200 workouts. Never missed more than two days in a row since Covid."

"If I can't find 7 minutes for myself in the morning, there is something wrong with my priorities."

"Used this app for 5 years. Simple, straightforward and complete. I would have purchased it several times over."

"You'll be sweating by the end. Perfect when travelling."

UPGRADE TO UNLOCK MORE

• Workout history and workout log

• Create and save fully custom workouts

• Set your own exercise duration and rest time

• Adjust the number of sets

• Randomize exercises

• 10+ additional workout routines

• Pilates, Cardio, Core, and more

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. Every exercise is 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 support weight loss and improved fitness.

Can I customise the workout length?

Yes. You can adjust exercise duration, rest time, and the number of sets.

Do I need internet access?

No. Workouts run completely offline once downloaded.

In just seven minutes a day, you can build a fitness habit that sticks.