# 7 Minute Workout

> Guided HIIT workout app for iPhone and Apple Watch. 4.8 stars, 23,000+ ratings, 4 million+ downloads. Featured in Apple's "26 Apps for 2026" by the App Store Editors.

7 Minute Workout is built around the original 12-exercise high-intensity circuit training (HICT) protocol — 30 seconds of work, 10 seconds rest, no gym or equipment required. The app includes video and audio guidance, Apple Health sync, Apple Watch support, offline access, and customizable timers and workout types.

## App

- [Homepage](https://7minuteworkoutapp.com/): Overview of features, stats, and download link
- [FAQ](https://7minuteworkoutapp.com/faq.html): Common questions on results, frequency, calories, equipment, and beginner use
- [Research](https://7minuteworkoutapp.com/research.html): Scientific background on the HICT protocol

## Guides

- [Does the 7 minute workout work?](https://7minuteworkoutapp.com/blog/does_7_minute_workout_work.html): Evidence-based look at results and realistic expectations
- [Original 7 minute workout explained](https://7minuteworkoutapp.com/blog/original_7_minute_workout_explained.html): The full 12-exercise circuit, intervals, and science behind it
- [How many calories does the 7 minute workout burn?](https://7minuteworkoutapp.com/blog/how_many_calories_7_minute_workout_burn.html): Calorie estimates by body weight and intensity
- [Best 7 minute workout app for iPhone](https://7minuteworkoutapp.com/blog/best_7_minute_workout_app.html): Comparison of popular options including Apple Watch and Apple Health support
- [7 minute workout for beginners](https://7minuteworkoutapp.com/blog/7_minute_workouts_for_beginners.html): Scaled-down approach for first-timers
- [7 minute workout for weight loss](https://7minuteworkoutapp.com/blog/7_minute_workout_for_weight_loss.html): Fat loss guidance and what to pair with the routine
- [Johnson and Johnson 7 minute workout alternative](https://7minuteworkoutapp.com/blog/johnson_johnson_7_minute_workout_alternative.html): Replacement options since the J&J app was discontinued
- [New York Times 7 minute workout explained](https://7minuteworkoutapp.com/blog/new_york_times_7_minute_workout.html): How the NYT circuit relates to the original HICT protocol
- [7 minute workout Apple Watch](https://7minuteworkoutapp.com/blog/7_minute_workout_apple_watch.html): How Apple Watch support works in the app
- [7 minute workout for older adults](https://7minuteworkoutapp.com/blog/7_minute_workout_for_older_adults.html): Modifications and considerations for seniors
- [Hotel room workout](https://7minuteworkoutapp.com/blog/hotel_room_workout_7_minute.html): Using the app while travelling with no equipment
- [Apple chose 7 Minute Workout in 26 Apps for 2026](https://7minuteworkoutapp.com/blog/apple_chose_7_minute_workout_26_apps_2026.html): Details on the Apple App Store Editors feature