7 Minute Timer
Set for 7 minutes. Press start — it rings when the time is up.
Free from Ticka — the reminder app that rings like an alarm, even on silent. Close this tab and the timer stops. On your phone, Ticka rings even on silent. App Store → Google Play → App Store → Google Play →
This timer runs while the tab is open. If you need it to go off when your phone is in your pocket — that part needs the app.
The seven-minute workout, read closely
The seven-minute workout comes from a 2013 article by Brett Klika and Chris Jordan in the ACSM’s Health & Fitness Journal: twelve bodyweight exercises, thirty seconds each, ten seconds between them. It went viral because the number was small.
The article itself was more careful than the headlines. It described the circuit as high-intensity and suggested it could be repeated two or three times — so the realistic session is closer to twenty minutes than seven. The seven minutes is one pass, not the whole prescription.
One pass is still worth doing on the days when nothing else will happen. Set the timer for the circuit, not for your motivation, and decide about the second round only once the first one has rung.
To run the circuit itself, set the interval timer to 30 seconds of work, 10 of rest and 12 rounds, and type the exercises in.