About the 7-minute workout timer
The scientific 7-minute workout: 12 exercises targeting all major muscle groups. 30 seconds per exercise with 10-second transitions. Based on research from the American College of Sports Medicine. Exercises: jumping jacks, wall sits, push-ups, crunches, step-ups, squats, tricep dips, plank, high knees, lunges, push-up rotation, side plank.
How to use the 7-minute workout timer
- Pick a preset or adjust the settings under the timer (they are remembered on this device).
- Press Start. The phase name, round and a coloured ring show where you are.
- Listen for the cue at each change and the 3-2-1 beeps before it.
- Press Next to skip a phase, Pause to take a breather, or Reset to start over.
Keyboard shortcuts
- Space start / pause
- R reset
- F full screen
- M mute
Frequently asked questions
What are the 12 exercises in the 7 minute workout?
Jumping jacks, wall sit, push-ups, crunches, step-ups onto a chair, squats, triceps dips on a chair, plank, high knees, lunges, push-up and rotation, and side plank.
Does the 7 minute workout really take 7 minutes?
12 exercises × 30 seconds plus 11 rests of 10 seconds is 7 minutes 50 seconds, plus a 10-second get-ready. The original paper suggests repeating the circuit 2–3 times.
Is it free, and do I need an app?
It is completely free with no sign-up or download. It works in any modern browser on phones, tablets and computers.