Printable 7 Minute Workout PDF
Last updated: March 1, 2026
If you want a quick reference for the full circuit, this printable 7 minute workout PDF puts the 12 exercises on a single page. It is designed for at home sessions where you want to move without opening the app every time.
Download the printable PDF
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What is included in the printable
- The 12 classic exercises in order.
- A simple timer reminder for 30 seconds on, 10 seconds off.
- App branding and links to the full guided version.
How to use the PDF
Print one copy and keep it near your workout space, or save it to your phone for quick access. For best results, use a timer and move through each exercise in order.
General fitness guidance only. Review the full terms on our terms and disclaimer page.
Prefer guided intervals
If you want audio cues, form demos, and Apple Health tracking, use the app for the same routine with built in timers.
Start a guided 7 minute workout
Timers, video demos, and Apple Health sync.
Download 7 Minute Workout
Timers, video demos, and Apple Health sync.