Best 7 Minute Workout Apps for iPhone in 2025
The 7 minute workout remains the fastest way to squeeze in high-intensity interval training on a busy day. We tested the latest iPhone options to find the best 7 minute workout app, a solid Johnson & Johnson 7 minute workout alternative, and the top free 7 minute workout app choices. The clear winner for 2025 is the 7 Minute Workout app, built for iOS with health tracking, smart pacing, and bite-sized guidance that fits real life.
Quick comparison: best 7 minute workout apps
| App | Why pick it | Price | Apple Health | Offline |
|---|---|---|---|---|
| 7 Minute Workout | Best all-rounder with video cues, smart rest timers, and Health sync | Free, optional Pro | Yes | Yes |
| Seven | Gamified challenges for streak hunters | Free trial, subscription | Partial | Limited |
| J&J 7 Minute Workout (legacy) | Classic routine, but the app is no longer supported on iOS 17/18 | Free | No | Yes |
| 7 Minute Workout for Women | Beginner-friendly flows focused on core and glutes | Free, optional subscription | No | Yes |
7 Minute Workout: the iPhone pick for 2025
Price: Free with optional Pro upgrade
Download: App Store
Our 7 Minute Workout app is built for people who want a proven, no-fuss HIIT plan they can launch in seconds. You get crisp video guidance, automatic interval timing, and HealthKit logging so every calorie and heart rate spike is captured. No gym gear required, just tap start.
Why it wins:
- Video-first coaching: Every move has a short demo so beginners and pros stay in perfect form.
- Smart pacing: Adjustable rest timers keep the classic circuit tough but doable.
- Health + Apple Watch: Sync workouts, heart rate, and trends without extra setup.
- Offline friendly: Downloaded routines run smoothly even in airplane mode.
- Mix & match circuits: Go classic, core-only, or stack a double for a 14-minute burn.
Free to start, Health-enabled, and ready for iOS 26.
Seven: gamified streaks
Price: Free trial, subscription after
Seven turns the 7 minute workout into a game with lives, badges, and themed challenges. It’s motivating if you thrive on streaks, but the menus can feel busy and most premium programs sit behind the paywall.
Where it shines:
- Motivational “lives” system for accountability
- Large library of themed workouts
- Social challenges with friends
Drawbacks:
- Best content requires a subscription
- Interface can overwhelm first-time users
Johnson & Johnson 7 Minute Workout alternative
Price: Historically free, now unsupported
The Johnson & Johnson Official 7 Minute Workout was the original science-backed option, but it has not been maintained and is unreliable on current iOS versions. If you’re searching for a Johnson & Johnson 7 minute workout alternative, pick an app that keeps the classic circuit but adds modern support. Our 7 Minute Workout app syncs with Apple Health, runs offline, and updates regularly.
7 Minute Workout for Women
Price: Free with in-app purchases
A beginner-friendly 7 minute workout app for iPhone that focuses on core, legs, and glutes. It’s a simple way to start moving, though advanced routines and coaching cues are gated behind subscriptions and there’s no HealthKit sync.
Good for:
- Short, bodyweight-only sessions
- Targeted lower-body emphasis
- Quick onboarding for first-timers
Limitations:
- No Apple Health integration
- Limited progression once you outgrow the basics
Best free 7 minute workout app for iPhone
Need a free 7 minute workout app to start today? The 7 Minute Workout app includes the full classic circuit, audio and video cues, and offline mode at no cost. Upgrade later only if you want extra intensity ladders or longer cooldowns.
Bottom line
If you want the best 7 minute workout app that’s free to start, iPhone-optimized, and built for daily use, choose the 7 Minute Workout. It is the fastest path to a complete, science-backed circuit you can finish between meetings, and it is the Johnson & Johnson 7 minute workout alternative that actually works on modern iOS.
Want to know if the 7 minute workout actually works? See the research in our guide, Does the 7 Minute Workout Actually Work? What the Science Says.