Seven - 7-minute workouts & challenges

Achieving fitness has never been as accessible or enjoyable! Seven offers a variety of workouts grounded in scientific research to maximize your exercise benefits, requiring only 7 minutes of your time each day.

With customized workout regimens, Seven ensures you optimize your training experience. Whether your goal is to Get Fit, Reduce Weight, or Build Strength, simply select your objective and fitness level, and let Seven handle the rest.

WHY CHOOSE SEVEN?

- Exercise anytime, anywhere, without the need for equipment.

- Establish a consistent workout routine with our daily 7-minute challenge.

- Engage in friendly competitions with others for added motivation and support.

- Connect with your Wear OS device for easy access to Seven through your watch at home or during workouts.

- Design workouts that align with your individual needs and preferences.

- Train alongside our energetic personal trainers like the Drill Sergeant and Cheerleader!

JOIN THE 7 CLUB

- Accelerate your progress with workout plans tailored to your current fitness level.

- Explore over 200 exercises and routines to diversify your training regimen.

- Gain exclusive insights and assistance from our certified personal trainer.

What's the science behind Seven?

Seven is founded on scientific research that high intensity workouts with as little as 7 minutes gives you the majority of the benefits of working out regularly. So, by doing Seven daily you get 80% of all benefits of working out regularly in the shortest possible time.

HIIT workouts include short bursts of intense bodyweight exercise. The research shows that this type of workout is better for fat burning than steady-state cardio (think: running at a steady pace for extended periods of time).

An added benefit? The quick rest intervals in Seven not only keep your workouts short, they help keep your heart rate up, boosting your cardio fitness.

Can I log other workouts in Seven?

To log external workouts:

Open Seven and tab the Profile section.

Tap the '+ Add' button on the right side of the screen.

Choose your activity and input your workout details.

You can also automatically sync your other workouts from Apple Health by following these instructions. Please note that Walking workouts do not automatically sync from Apple Health and will need to be logged in Seven.

What is the 7 Month Challenge?

Work out 7 minutes every day for 7 months. That’s it!

Which workouts count?

Both Seven workouts and workouts outside of the app (like cycling, running, climbing, you name it) count towards the Challenge.

What if I skip a day?

Each month, you'll get 3 hearts that act as 'lives'. Miss a workout day, and you lose a heart. If you lose all your hearts, it’s game over and your next workout will start a new attempt. But fear not, you also have 30 pause days to use whenever you need a break.

Why should I do it?

The 7 Month Challenge helps you stay motivated to create a habit, and get all the benefits of a regular workout routine in as little as 7 minutes per day.

For extra motivation, every two months you workout everyday, you'll permanently unlock a new workout for free!

What is Seven Music?

Seven Music is our own exclusive in-house music playlist curated for every type of workout. Listen to it when you need that extra boost in your session. 

Go to the Profile section

Press the “Settings” icon in the top right corner

Choose Audio in the menu

Tap Playlist

Select Seven

Download Seven and achieve results in just 7 minutes each day!