One and done 7 minute workout9/12/2023 ![]() ![]() Seven has you do each exercise for 30 seconds, with 10 seconds of rest in between. This app has a huge variety of exercises and would have made the #1 spot, if it weren’t for the fact that even though you can do it for free, you’ll end up paying for a subscription to access all of the exercises and motivational tools (such as the $4.99 7 Club that lets you go to each exercise without having to watch a marketing video first). The Smart Workout feature gauges your fitness and motivation level and recommends different workouts along with intensity increases-so you can’t slack off. You can swipe right or left during the exercises to see how much time you have left, watch the instructor, or listen to music from your iTunes.Ĭhris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute, demonstrates all 72 of the exercises, talks you through proper form, and gives you encouragement along the way. It’s great for beginners and athletes, syncs with your iPhone Health App to take your other daily movement into account, and the workout library has 22 presets that you can customize to create thousands of variations. It features 12 different 30-second exercises, with five seconds of rest in between. If you’re looking for a customizable, well rounded, safe and truly free seven-minute workout app, you can download this one and get to work right this second. That said, here are my favorite seven-minute workout apps, based on my past life as a personal trainer myself, current life as a ridiculously busy working mom and tech journalist who reviews this kind of thing for a living. “Who is going to inspire you?” Freedman says, “find who you'll stick with week in and week out.” Seven best 7-minute workout apps He recommends trying several of the apps out to see which one works best for you. “It's like asking someone for the best musician, or the best craft beer,” says Daniel Freedman, co-founder of online fitness site, BurnAlong. It will not completely transform your body, but it is a great way to get your heart pumping and burn calories all day long when you're pressed for time.”Īlso, my favorite workouts might not be yours. Michelle Golla, of Denver-based Boost 180 Fitness, says, “it's important not to set unrealistic expectations for a 7-minute workout. Seven minutes of exercise per day a few times a week though isn’t a magical elixir that will give you a bikini-ready body in a few weeks. ![]() More: How to spring clean your fitness regime But. ![]() ![]() The good news? Most of the apps have different workouts for beginners, intermediate, and advanced fitness levels. That’s basically the effort level most will need to strive for, and if you’re not fit to begin with, it’s an effort level you have work up to. Or, as Heather Tyler, an NSCA-certified personal trainer and owner of Simply Fit LA wrote to me in an email, “you know that feeling like you’ve run up five flights of stairs, your heart’s pounding in your ears, you’re dripping sweat and you sound like a donkey wheezing?” The other important part? It has to be tough - 85% or more exertion for 30-seconds to one minute, followed by a 10-second rest. This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine. The study that kicked off this whole seven-minute workout fad four years ago notes that the secret-sauce is to strategically work different major muscles groups (upper body, lower body, core) each time you do the workout. I’ve done these in hotel rooms, my office, parks, and even in a quiet corner at the airport waiting to get on a plane. They’re all built around the science-based concept of high-intensity circuit training using body weight, so you don’t need any fancy equipment. They’re all available on iOS and Android (except for one). My favorites are all free, though you can subscribe for more features to most of them as well. Adding in short blasts of high intensity interval (HIIT) training consisting of various strength, cardio, core, and flexibility exercises whenever I have a spare seven minutes in my day, have helped me get stronger, leaner, faster, and to feel better overall. This is what I know for sure after testing out more than 30 of them over the past few months. The best 7-minute workouts on the planet are the ones you’ll actually do. Watch Video: Talking Tech: Best 7 Minute Workout apps ![]()
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