7 Minute Workout “Seven” with High Intensity Interval Training Challenge Health & Fitness App Review (iOS, Free)


Languages: English, French, German, Chinese, Spanish

Seller: Perigee AB

Another free update with more content and features!
• Record your other workouts from the Track tab to not lose a heart those days.
• Fun and engaging instructors that keep pushing you during the workouts.
• Option to select a different voice over language
• Option to share your achievements progress
• The time you start your workout now determines the workout day
• Squashed a bug that could prevent changing time for Daily Reminders
• Performance, interface and stability improvements

Customer Ratings

Current Version:
278 Ratings
All Versions:
750 Ratings
Health & FitnessFreeBestIOS


* No workout equipment & just minutes a day
* Fun achievements and rewards to keep you motivated
* Based on the 7-minute workout featured in NY Times Magazine

YOUR CHALLENGE: 7 minutes for 7 months
Using nothing more than a chair, a wall, and your own body weight, the 7-minute workout is based on scientific studies to provide the maximum benefit of working out regularly in the shortest time possible.

Just like your favorite video game, Seven starts you off with three lives. Skip a day and lose a heart, but miss 3 workouts in a month and your progress resets to zero and it's game over! Work out every day for 7 months to achieve 100% and become a 7/7 champion.

Seven also motivates you toward your goal with positive reinforcement:

— Unlock achievements from Novice to Athlete as you vary your routine
— Earn rewards and health-related giveaways
— Set up daily reminders, or when you've missed too many workouts
— Track your progress visually on color-coded graphs and calendars
— Share your success with friends by e-mail, text message, Twitter or Facebook

Seven guides you through the 7-minute workout with precise illustrations, visual timers, spoken instructions and even tactile feedback to switch between 30 seconds of intense exercise and 10 seconds of rest.

— No internet access needed. Work out anytime, anywhere!
— Play songs from your favorite music app in the background
— Fitness enthusiasts can do multiple circuits for longer workouts
— Armband friendly: vibration or voice mode indicates when to switch exercises
— Beautifully designed for both iPad and iPhone in a single app
— iCloud sync to keep your progress up-to-date on all your devices
— The "Learn" tab includes pro tips on how to perform each exercise

Now all of us, busy as we are, can stay in shape!

Share your experience with Seven:

Customer Reviews

  • Great easy to use app!

    by Jamesingeneva

    Flexible, simple and works without bugs. Even has rewards for working out. App suggestion to developers, allow disabling a certain workout that a person can't physically do. Example I'm a big guy and can't side plank or lunge. But I'm happy to random replace with an alternative.

  • Awesome app and helps life

    by rdeleon774

    You need this you just don't know it. Helps with fitness to stay active and healthy. Challenges you.

  • Excellent App

    by Varun Singh

    Very well done app with simple and easy to use interface.

  • Good

    by NnnnjhjhytrhrewertyuiopknfsxbK

    Very good and fun.

  • Great

    by Spurs99030507

    A good sweat in a short period of time.

  • Cool!!!!!!

    by Bobbobboboh

    Fun app

  • Makes workouts so do-able

    by ClookMa

    The functionality is really good -- start the workout from the first screen, the timer and exercise announcements are perfect so I dont't have to look, ability to set a daily workout time (which I don't use) or a reminder to workout if you haven't by a certain time (which I do), tracker for your workouts. I initially thought that the 3 "hearts" (allowed missed workouts) per month was lame, but now that I've started, I definitely seem them as motivating factors -- if I'm heading to bed And haven't worked out yet, I don't want ro lose a heart to I go workout! Also the built in challenge of levels and achievements might become motivating. I got this app just to have a good 7 min workout when I feel like it (again, it's the best for that!), but i might be tempted pretty soon to try to do multiple sessions and i definitely feel up to trying to make this a daily thing for the next 7 months. Crazy. But this app makes it feel kind of easy.

  • Best app ever!

    by soccer147A

    This is the best app it actual works

  • Well done.

    by B. Christensen

    Great workout. Great app execution.

  • Fun and exciting

    by Barbie128

    I am actually enjoying this

  • I've seen better...

    by Lnnx

    The "original" 7 minute work app is better. This has static cartoon pics -- that has live video. This has limited customization that one had more.

  • Excellent

    by Jyrg!!!

    Very good app, no more excuses for not working out.

  • Wonderful

    by madpilotmurdock

    Sweat it out at warpspeed

  • Excellent

    by Eyedocsurgeon

    Best App for the busy professional!

  • Seven minutes

    by Three j

    Great workouts really gets your heart pumping

  • Good for when you're out of town

    by manz116

    Just did this. It's great. I changed the settings to doing each exercise for 1 min instead of 30 secs, with 15 secs rest instead of 10 secs. Also I set it to go 2x thru. AND instead of push ups with twist, I did mt climbers. It was GREAT. I did it on my hotel balcony. No equipment needed.

  • Love!

    by Msluxlife

    So love this app, it actually makes me want to work out. The 3 second count down to stop and start is awesome especially if you're not staring at your phone.

  • Love it

    by Ruthee

    It's just what I was looking for. Perfect and who can't give up 7 min a day to totally feel better. Thank you!!

  • Great app, I'm on my 4th work out and things are already shaping up

    by El_Billy

    Great app, 4th day and things are looking great

  • Seems good to me

    by Kirk App Tester

    Being a former Marine, I do like the "Drill Sergeant" voice.

  • Be kinder with those hearts

    by Hugsandkisses

    Absolutely LOVE this workout, but would like to say "no thanks" to the hearts option. In my recovery from cancer this a a great, efficient, workout. But on the days I can't muster the energy, I don't want to be reprimanded by losing a "heart"...it's disheartening!

  • Why can't we synch among devices

    by Kimbolinasue

    I put ap on my iPad and iPhone using same apple account but got penalized today when I didn't use my phone to exercise and instead did so on my iPad. How frustrating that the two don't synch with each other!

  • All needs

    by OTulga

    All needs included, nice

  • Love it!

    by Romanian stallion

    A well designed app! Thank you.

  • Easy and Quick

    by JeanBean88

    This app is a fabulous, quick and easy workout you can do to give yourself some energy! I highly recommend it!

  • Wow !!!!

    by Harry STLYES

    This app is really good I'm not the best shape of my life or where I want to be this app motives me soooooooooo much it's only 7 min of my life what's movties me to get all the challenges done I sure hope u get this app !!

  • A bit buggy

    by Rodrigo Sieiro

    This app has great ideas (like achievements and instructors) but so-so execution. Also, it bothers you to rate it all the time (even if you tap "don't remind me") and sometimes it shows an ad that you're not able to close unless you kill the app (the close button is under the status bar and not tappable).

  • Nice

    by Ms. Monopolous

    It is a nice exercise app. Your stamina and strength increases doing it. It helps you want to exercise more by getting you started with 7 minutes.

  • Awesome

    by Safariguy99

    Love this app. No brainer

  • All I can say is WOW!

    by Mrsgrimsley4

    This app it totally worth getting! I just downloaded it and did a 7 min workout and I'm already feeling it :) hope I can shed a few inches by summer :)

  • Fun and motivational

    by Alpal2626

    Great in addition to my regular workouts. Quick and easy enough that I don't mind doing it, difficult enough it gets my heart rate up a little at the beginning or end of the day.

  • Good

    by onthewayer

    Awesome app, just move 7 minutes!

  • Good app, very motivating

    by ItsAmit

    The fact that it proposes a 7 minute workout makes you do it. Once you start doing it for a few days/weeks, you then get into a routine and can plan to increase your workout times.

  • Great app.

    by Jenn20092007

    Love this app. Helping me on my weight lost journey.

  • You should seriously get this!!!

    by Qwertyupad2468ggg

    I am 15 years old and I've always wanted to be able to be motivated and push myself during workouts and this app has helped me work out my whole body and mind and I certainly feel the difference! I have a very busy schedule, so just 7 minutes a day is very manageable. You won't be able to quit yourself because it pushes you to want to be better and plus it's very fun. So please seriously consider getting this app for yourself because you won't regret it!!!

  • Animated instructions

    by kessragnell

    Would be nice rather than just pictures.

  • Worth it

    by Jbandiad

    I stumbled upon this when looking for workout apps and I have to say its one of the better ones. Each exercise is only 30 seconds long with a resting period in between each one. It gives you an option to send yourself a reminder text when you haven't worked out that day. I think it's REALLY important for beginners to understand that when you first start it will be hard, but to remember that it's not about how many reps you can do of each exercise but to do them correctly to be able to just finish the workout. It's quality over quantity. I'd recommend this app.

  • A big help

    by Saray.89

  • Awesome app

    by Jehdz10

    It's a good work out app.

  • Good workout, but...

    by abbieyes

    It's a good system but that fact that you hav to accomplish two full months without skipping any days in order to "earn" different workouts makes this app annoying. There are some days I hav good workouts outside this app, but when I skip only a few days, it erases my progress. Then I can't unlock new workouts.

  • This is so great!

    by VolleyballGirl328

    It's takes 7 minutes so you can definitely do it everyday (which it encourages you to do). It's easy to alter to your skill level. You could modify the exercises such as doing push ups with your knees down, or doing crunches with your feet up. You can alter how many circuits you do. In the 'Learn' section it explains how to do each exercise. You can set a voice to motivate you. Overall a great app, with reasonable rest time between exercises. I highly recommend!!!


    by Espnvalgirl

    I'm an indoor person, don't connect much with the outside. This is the perfect app for me!

  • Volume doesn’t work, too easy to quit

    by sphns

    Two main issues: 1) During a circuit, the volume button’s don’t affect the volume (just the ringer). That means if the sound is too low, I can’t increase it during the circuit. Which means I have to hold onto it, which leads to… 2). I keep canceling the circuit while holding onto my phone. This is REALLY irritating, since you can’t restart where you left off. I guess just tapping the screen anywhere will cancel it, but it’s not clear.

  • Nice app

    by Papawdude01

    Very helpful

  • Good app

    by Jakpcrepair

    Good app

  • Excellent

    by Algal314

    So I downloaded all the 7-minute workout apps that Apple was promoting. This is probably thr best of them. It does not have acres of supplementary content, but it has enough, it's well-designed, and it works. There are in-app purchases but it is completely functional without them, so it's not annoying. Good stuff.

  • In love

    by Vballizfunnnn

    Seriously I hate working out but I got this app just to see and I'm actually sore. I can feel myself getting fit and all these exercises are becoming easier. LOVE IT

  • 7 Minutes

    by ColorfullyDrab

    Great app! Keeps me on track, easy to follow. Highly recommended.

  • Can't be better

    by Swinto_me

    Does everything you need

  • It's great!

    by Hehehehii

    Im a high school student and it really helps when trying to squeeze in a short work out here or there

  • Getting ready to start my 4th day in a row!

    by KatEve

    So far, I love this app. It's tough, but I feel great afterwards. I love the reminders. This workout will be a tough one for quite a while.

  • I like it!

    by Annamchalfway

    I'm glad you can do circuits, smart and simple!

  • Helpful and fun !!

    by Steve34502

    I'd like to keep up!! It's the best workout app I've ever seen!!

  • Whew

    by Kats558

    Only day one for me and Wow, didn't think I could get thru it, but I did! Love the fact that its only 7 mins. So I know it's easy to fit into my morning and done. Challenging 7 mins. for me but energizing!

  • Best

    by Swagfag1609

    Nice app I lost 210 pounds in 2 months

  • Perfect!

    by jpb52

    Just what I need for those way-too-busy days!

  • Nice

    by MMR.13

    Nice workout app .

  • Sync sticks please fix it

    by Lele wat

    Took 4 day business trip with just iPhone, kept up the program the whole time-even unlocked the last set if exercises. Got home, turned on ipad discovered that my 128 days of hard work was all lost!! Back to day 1 because did not sync with iPhone. Don't make us pay for hearts please fix the sync!!

  • Keeps Crashing

    by InstaLuva

    I cant even open it without crashing i love this app please do an update ASAP to fix this bug!!!

  • I love it

    by Badder than bad

    Love it so much my fav app readers that don't have it get it!!!! It is fun and exercising!

  • Perfect exercise companion

    by Alsh1

    This app follows 7 minute workout from NY times. As long as you have you phone with you, you can do it anywhere. Reminders keep you motivated

  • Amazing, Fun, Simple and Efficient

    by MsAnnetteR

    This a quick way to get a workout with a little time. You sweat and burn!

  • Great 7 minute app, but...

    by Johnny-o-doc

    I simply can't give 4 or 5 stars to an app that nags me to review it as often as this one. And I'd already reviewed it!!

  • Must have !

    by Anitasandwhich

    7 mins of great work outs! Must have

  • Great time saving workout for busy schedule

    by Zing thing

    Helps me keep fit in just 7 minutes. It's just 7 minutes no excuse for not doing it

  • First impression

    by redcooper02

    Was very impressed & disappointed at the same time. Impressed with how good the app is but disappointed in what kind of shape I’m in, Ha ha. The only quirky thing, after my first workout the message “kiip error unable to load” appeared.

  • Very useful!

    by Echahuank

    I really like this app, is motivating how every they, make the rutine comes easier and fun. A simple way toy show you your progress.

  • Great workout

    by Raggedyannnj

    I love the workout program and have been doing it regularly. Was happy to see the update to add alternative workout but feel if we add alternative it would be nice to type in what I did and for how long. Today I walked for 40 minutes and would have liked to type it in not just say alternate workout. And other days I may do 10 minutes of a weight workout. Please try to add this option if at all possible. Love the fact that eventually I will unlock another program as it keeps me goal oriented.

  • Awesome

    by joexeon

    Gr8 interface and motivators!

  • 7 Min workout is great

    by JohnOTR

    Get a quick, challenging, all body workout. Keeps you moving and with the limited time required there is no excuse not to exercise.

  • Needs Kinder Incentives

    by Angry Woodpecker

    This app is great because it encourages you to work out absolutely every single day. However, I think even the best of us need one rest day per week. I think four hearts instead of three would be much, much better. The exercises themselves are challenging, because it is all about how hard you push yourself. How many push-ups can you do in 30 seconds? For beginners, you do whatever you can do. For people who are in better shape, you really push it to the max. It is a well-designed workout. Don't bother paying for the voices though, because they really don't add to the experience. Having someone say "that's right, you go in your pace" when you're doing a plank – which means you don't move – is completely useless.

  • Easy

    by Phuckt

    Great and simple.

  • Love This App

    by kaydagr8

    At first I thought 7 mins that not going to be enough but then I tried it and it was hard and hurt a little now I am just trying to complete all the challenges great app!!!

  • Great app, great exercise

    by The king of new york (a newsie)

    I think everyone should be doing this quick, easy and effective exercise regimen at their own pace. It requires no equipment and less than 8 minutes a day. The app is very well designed to encourage this life enriching circuit.

  • Got me exercising consistently!

    by Mayakc

    Quick and keeps you motivated.

  • It's great!

    by i-tunesgirl

    It's just a quick little workout, so if you have 7 spare minutes, I suggest you try it! I did it twice yesterday, and I'm actually sore today... I love it!!

  • Newbie

    by Droopy Sigma

    I love the concept. I am getting back into working out after a long time and this is perfect. It is tough and motivating. I would like to have the calendar become able to edit for future goals and goal dates. A daily text with the goal and goal date can be so motivational.

  • Great!!!


    Great app. Nice interface and very nice to have voice over tell what the next exercise is so you don't have to look at the phone. And it allows for music, and the app to play in the background.

  • Simple and effective

    by Mommofboys

    I am enjoying this app so far. The workouts are simple enough that any fitness level can start and if you are creative you can increase the intensity as much as you want. I love the messages that you get to keep you motivated. "Got 7 minutes?"

  • Quick and effective

    by Twalla

    The exercises are called prior to start and counted down at the end of the cycle. The tracking system is motivating, but there are additional motivators if offered.

  • :)

    by Nicky56468

    Awesome!! Intense but not impossible..

  • This is amazing!

    by Yose500

    Its a lot easier working out when you have something telling you what to do instead of doing it on your own. I love this app. At first I thought the workouts were too easy but when you add more seconds in the workout and do multiple circuits you really feel the burn. I love that you can chose alli simpson's voice as the instructor.

  • Nice

    by Gsjkbd652

    Very nice.

  • Reminder feature not working

    by lewayotte

    The app is great, would get 5 stars if the reminder feature worked, it has yet to remind me a single time.

  • Helpful tool!

    by Frank Phipps

    This is a simple to use, great tool to fit in a quick workout. I use this on days that I don't have an hour to spend at the gym and it ends up efficiently working muscles that I don't regularly get in my weight lifting regiment.

  • This app is Motivating

    by 3wales

    I have 3 teenage boys and a husband. Let alone I work and go to college. I've given up on time for myself until I found your app! Thank you;-) for not giving me an excuse not to get back into shape. As busy as I am I know I can find 7 mins out of my day to exercise. You really did think of everything. I love that I can customize the reminders, this will remind me not to make excuses of why I can't exercise. I don't want to lose a heart and I like seeing a heart on the calendar, your challenges are interesting too plus I'm able to unlock more exercises later... I can go on for ever about your app, but instead I will spread the word .. Thank you

  • Nice

    by Benita Chris

    Really good

  • Love it

    by ArsenalFan16

    I love this app!!! It's amazing!

  • 7 mins better than nothing

    by furfurs

    Great app! 7 mins workout is better than none. Slot in between idling time; commercial breaks or while waiting for dinner.

  • Great workout app

    by feth.salcon

    I discovered the seven minute workout via 7-min.com and tried a few different apps. This one is well done and the updates have made it better. Get it.

  • Good at first

    by The monkey who throws poo

    But now all my sounds have gone away. I have to purchase a voice over.

  • Review

    by Deedadaye

    I would say this is a good workout for a person getting back into the swing of working out. But then again you get what you pay for.

  • Great app!

    by Ashley Coaston

    I love this app! No complaints at all. It helps me to remember to workout and it is easy to navigate through.

  • Been using this app for about 2 weeks now

    by Calvin Krause

    and I just love it. It's a nice idea that you can unlock new workouts by staying in the 7 month challenge for 2 months instead of buying them. Keeps you motivated

  • Non-Stop Review Alert

    by TheRockford

    1 star for an app that will not stop shilling for a review even though I clicked don't ask again!!

  • Great and handy

    by Resoneb

    So good for travel - and there's no excuse not to so it. Highly recommended. I like the reminders.

  • Chair dip illustration is incorrect

    by Who'sHighPitch?

    This is a helpful app but the chair dip exercise illustration is incorrect, and does not match the depicted position from the NY Times article which inspired the app. The chair dip is shown extended too far out on the up maneuver with the body in a flat line instead of bent. I had been doing it the correct way before trying this app, but made the mistake of following that illustration and really hurt my back. Please change this so others don't hurt themselves.

  • View More


Top Health & Fitness Apps

Loading More Awesome Apps...