One and Done by Meredith Shirk of Svelte Training is a paid Sprint Interval Training program, plus a free 7 minute workout alternative.
7 Minute Workout Blog
HIIT, 7 minute workout science, beginner guides, and app comparisons. Updated regularly with practical advice and evidence‑based tips.
The research says yes, but only under one condition most people skip. See what actually determines whether a 7 minute workout gets results.
The Johnson and Johnson 7 Minute Workout app was discontinued. See whether Seven or another app is an official replacement, plus the classic routine and a simple iPhone alternative for 2026.
A single average number does not tell you much. See your real range by body weight and effort level, plus a simple formula to estimate your own 7 minute workout calorie burn.
Free chair tai chi exercises for seniors and anyone easing into movement, plus how to pair them with the 7 Minute Workout for a complete routine.
Find the official 7 minute workout app for 2026. Based on original sports science research, featured by Apple, and updated for iPhone, Apple Watch, and iPad.
Apple App Store Editors included 7 Minute Workout in their “26 apps for 2026” list. Here’s what it means and how to find the feature.
7 Minute Workout was featured in Apple's WWDC26 Keynote as an example of an app built with Apple's Foundation Models framework, and in the App Store's 'Apps and Games Featured in the Keynote' story.
A simple 7-minute morning workout routine you can do at home before work. No equipment needed, no commute, just 7 minutes and a clear floor.
The busy person's guide to staying fit. A 7-minute bodyweight routine you can fit into any schedule -- no gym, no commute, no excuses.
A beginner HIIT workout you can do at home with no equipment. Start with 7 minutes and build from there -- no gym, no gear, no experience needed.
Compare HIIT and steady-state cardio for fat loss, time efficiency, and long-term fitness. See why 7 minutes of HIIT stacks up against 30 minutes on a treadmill.
A simple 4-week plan to go from your first 7-minute session to a solid daily workout habit. Week-by-week schedule, what to expect, and how to progress.
A simple 7 minute workout for seniors and adults over 60, with joint-friendly modifications for arthritis, knee pain, and lower impact exercise.
The scientifically proven 7 minute workout from the New York Times. The original Klika & Jordan protocol explained, with the app built around it.
A 7 minute workout app for days when motivation is zero. Short enough to actually start, even with low mood, anxiety, or depression.
The best hotel room workout app for travelers. A guided 7 minute bodyweight circuit that fits in any room, no equipment needed.
Compare HICT and HIIT, see where the 7 minute workout fits, and use the HICT guide when you want definitions and sample circuits.
Compare 7 minute workout apps for iPhone, including free picks, Apple Watch support, and Johnson and Johnson alternatives.
Learn the original 12-move 7 minute workout, how HICT works, and how to run the classic circuit at home.
A realistic look at 7 minute workout results after 2 weeks, 30 days, and 90 days, plus tips to maximize progress.
Download a printable 7 minute workout PDF with the 12 classic exercises, simple icons, and app links.
The best HIIT apps for fast, effective workouts. Top pick is 7 Minute Workout, plus Nike Training Club, Freeletics, FitOn, and Seconds Interval Timer.
Looking for a simple bodyweight workout (sometimes called a body weight workout)? The 7 minute workout is a fast, effective choice.
Learn how to use a 7 minute workout for weight loss with smart intervals, consistency, and simple progress checks.
Discover the best 7 minute workout for fat loss with HIIT intervals, science-backed tips, and a fast circuit you can do anywhere.
Try this no equipment 7 minute workout you can do anywhere, with bodyweight HIIT moves, intensity tips, and a fast routine for busy days.
A 7 minute workout on Apple Watch is easier when the timer and haptic vibrations are on your wrist. Here is why our app makes it click.
Learn how to start 7 minute workouts for beginners with safe HIIT basics, starter circuits, and tips to build consistency without burnout.