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, science-backed 7-minute circuit. No account. No plan to build. No noise.
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.
Not your watch.
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 transition
Short spoken prompts tell you what’s next without breaking focus — off entirely, if you prefer silence.
Haptics mark every change
A subtle tap on your wrist means 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.
Twelve moves, one classic order.
The original scientific 7-minute protocol — jumping jacks to side plank — with a clear photo and short instructions for every exercise, so you always know exactly what’s next.
1Jumping Jack
2Wall Sit3Push-Up
4Crunch
5Step-Up
6Squat
7Triceps Dip
8Plank
9High Knees
10Lunge
11Push-Up Rotation
12Side PlankSmall streaks build
real habits.
7min quietly keeps score — training days on a calendar, a simple weight curve, a streak that only grows when you actually show up. No leaderboards, no push notifications shouting at you. Just quiet proof for yourself.
Seven minutes,
well spent.
A short, honest celebration — then you’re done. No upsell screen standing between you and the rest of your day. Just a quiet 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 clutter. Just twelve exercises, done well.