Lack of time is one of the most common excuses for failing to exercise regularly. And it can be hard to fit a daily gym session into a busy schedule. But most people could spare at least a few moments each day, especially at home, and that’s where the 7-minute workout comes in.
These short, intensive sessions are perfect for anyone looking to achieve maximum gains with the minimum time and equipment. If you’re up for the challenge, here are the best apps to ensure you get the best out of your 7 minutes.
The hugely popular Seven app is so simple that you’ll be getting your first 7-minute workout underway within seconds of downloading the app just by tapping on the Daily Choice workout. Look a little further, and you’ll see a range of workouts in various categories, including Mobility, Lose Weight, and Focus. Or you can target a specific body part.
There are fun challenges to complete, and you can choose your personal trainer from an intimidating list that even includes a drill sergeant! Complete challenges to unlock new instructors and compete with your friends.
Subscribe to join the 7 Club to unlock the full catalog and get workout plans tailored to your fitness level. This one is perfect for getting the whole family moving. And if you like it, you might want to try the Wakeout app for quick and fun workouts, as well.
2. 7 Minute Workout
7 Minute Workout from Bytesize is a clear and detailed 7-minute workout app. Fire it up and select from 10 workouts, including Glamour, Cardio, Arms, and Pilates. There are clear instructions for each move, including mini videos demonstrating each action. The workout screen is the best on offer, with a huge counter taking up a third of your display. There’s just no way you can get lost!
Subscribe to unlock all the workouts and design your own workout. The app integrates with Apple Health and has a dedicated Apple Watch app, making it the best choice for Apple users.
Download: 7 Minute Workout for iOS (Free, subscription available)
3. 7 Minute Workout: Fitness App
7M Apps produces a series of great workout apps for Apple and Android devices. Their 7-minute app starts with a quick questionnaire about your fitness goals and then gives you a personalized workout plan. You can tailor your program by identifying any special care you may need in your workouts, such as bad knees, back pain, or pregnancy.
Amid the extensive 7M catalog are 24 7-minute workouts, including one for beginners and several targeted at specific body features. The workout screen is well-presented and clear, and the exercises are well-paced and accompanied by music. Although there’s no animation or video to demonstrate the moves within the workout view, you can tap a little icon to access explanations and videos.
This one would be a good choice for beginners because it includes numerous longer workouts in addition to the 7-minute programs. So, as your fitness levels improve, you can challenge yourself by tackling tougher routines. Alternatively, try these workout apps for fitness newbies.
4. J&J Official 7 Minute Workout
The Johnson & Johnson 7 Minute Workout program is designed by an exercise physiology specialist at the J&J Human Performance Institute and boasts over 3 million downloads. You can learn about the science behind the 7-minute workout philosophy from a video within the app.
J&J presents its content well, with over 70 exercises and 22 preset workouts and the ability to customize each. A Smart Workout feature gauges your fitness and motivation as you exercise and creates activities to suit your individual needs.
The exercise screen is clear—repeat each exercise as a red timer ring completes a circuit—and the instructions are reasonably well explained. However, the vocab used by the instructors requires you to have a good degree of knowledge already. And, with several workouts for the advanced user, like Sports Conditioning and Advanced Progression, this is the best choice for the most experienced users out there. Explore more great HIIT apps for quick workout sessions on iOS and Android.
5. 7 Minute Workout Challenge
This app from Fitness Guide is the best all-rounder on this list. It’s designed beautifully, easy to use, and each set of exercise instructions is presented in three ways: videos, photos, and written steps. So no matter how you prefer to learn, there’s an easy solution.
This app has an outstanding feature that you won’t find elsewhere: as the workout progresses, you can customize your training as you go. Just tap the Custom button at the top of the screen, and you can toggle through alternative moves, with most activities offering a custom slot and two bonus exercises to tackle within each time span. You’ll always find fresh challenges.
This app is function-packed, with activity calendars, reminders, results tracking, and achievement badges. Even better, you can unlock extra exercise packs not only via purchase but also by completing workouts. There’s an accompanying app for Apple Watch to round out a great package.
6. 7 Minute Workout by C25K
7 Minute Workout by C25K is one of the apps from the popular Zen Labs Fitness developers. It’s effortless to get going: the first time you use the app, you’ll be instructed to “slide to start.” Choose from eight routines, some of which are designed to boost overall fitness and others to target specific body regions.
The exercises are explained clearly within the menus, but there’s no option to check instructions from the workout screens, and not all of the photos clearly show what you should be doing. Unlike most other apps here, you can’t adjust the rest periods between exercises unless you subscribe to the premium access tier.
If you subscribe to 7 Minute Workout or any Zen apps, you get full access to the whole family of apps. That’s the main reason to choose C25K above the other options in this list.
7. 7 Minute HIIT Home Workout
7 Minute HIIT Home Workout from rootBerz is one of several fitness apps this award-winning team offers Android users. An animated robotic figure leads you through your workout and even appears in the exercise menus performing the moves for you. If you tap the button to find out more about exercise instructions, you are taken right out of the app to a YouTube video.
Workouts are varied, and you can choose to focus on full-body plans or concentrate on specific areas. A simple tracking feature and plenty of fitness challenges keep you engaged. The app constantly expands with new workouts daily, and rootBerz actively refines the program in response to reviews.
If you enjoy the free version and want to upgrade to the standalone paid PRO app, you’ll be able to create and customize your own workouts and sync your activity with Google Fit. And rootBerz offers to provide any users with financial restraints a free PRO upgrade. This is the best 7-minute app for Android users.
Use The 7-Minute Challenge to Get Fit When You’re Short on Time
If you’ve been neglecting your fitness because of a lack of time or access to a gym, these apps may be the solution. And if you hate exercise, you’re done in less than 10 minutes with these workouts. However, you might just get hooked on the great feeling you get after a workout. With so many free apps on offer, it’s easy to get started.