Download 7 Minutes Workout Assistant apk 1.2.2 free for Android smartphone

22 Feb
7 Minutes Workout Assistant

Posted by Andre Glegg in Health & Fitness | Feb. 22, 2014 | 48 Comments

Apk file size: 2.2 MB

#1 in the UK(Health & Fitness) on Amazon
High-intensity circuit and resistance training:
Possibly the best FREE 7 minutes workout app on the market

7 Minutes, a chair, and a wall is the only thing you need to get in shape again!
-Voice commands, -Simple and clean interface, -Adjust intervals

The principle: Do a strength exercise like a squat repeating the motion for a certain amount of time, rest, and then do another strength move. It’s different than traditional resistance training because the rest periods are shorter—usually less than 30 seconds—and the exercises chosen work large muscle groups in order to raise your heart rate. This approach combines aerobic and resistance training into a single exercise bout.

This approach is extremely effective at improving aerobic fitness, boosting metabolism, and burning body fat. In fact, these type of workouts can increase the number of calories you burn at rest for up to 72 hours after your workout ends as your body expends energy to repair your muscles. High-intensity circuit training may help you lose more fat than traditional resistance training, because resistance training with short rest periods release greater levels of fat-burning human growth hormone immediately after exercise.

Originally published by the American College of Sports Medicine, the workout took off with the New York Times story, "The Scientific 7-Minute Workout." ( this app helps to guide you through the routine that involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

✓- Jumping jacks
✓- Wall sit
✓- Push-up
✓- Abdominal crunch
✓- Step-up onto chair
✓- Squat
✓- Triceps dip on chair
✓- Plank
✓- High knees/running in place
✓- Lunge
✓- Push-up and rotation
✓- Side plank

Whats new

    <b>I'm working on a big update to make this app better than any paid app - This app will remain free forever</b>
    Added image of the next working to rest screen
    More bug fixes
    google ad support added
    Bug Fixes
    Added German translation

Andre Glegg part of our Health & Fitness and have average installs from 10000 to 50000. Last Update Feb. 22, 2014. Google play rating is 86.1538. Current verison is 1.2.2. Actual size 2.2 MB.

Download 7-minutes-workout-assistant.apk 2.2 MB


Brandi Nevins

love it I love this app and have recommended it to several of my friends! Trying to tone up after losing baby weight...i don't have much time so this is perfect. I try to run this app several times a day. My husband noticed after a week of using it. He didn't know that i was squeezing this into my work day. :) thanks!

Sara Bobby

Great but crahsed I was really happy to read the reviews out here and downloaded the app only to find that the app crash in-between the exercises . not even half way i think the app crashed when i was doing the push up and i have to start all over and again crashed . Already send the bug report through the app . Since the app is light weight I wish the bug was fixed and released . Also some instruction on how to do the exercise . Still i am rating this app 3 stars

Mesha Whitaker

SWEAT IT OUT This is a great quick workout. I love it and try to do it daily. Over time I'm sure I will be able to do them all for the full 30 seconds. Can't beat a good sweat in less than 7 minutes!

Timm Ferree

Crashed three times on me First time I tried to use the app it crashed thrice on me. Couldn't get it to complete a workout. Also missing some features I'd like but that's secondary to not working at all.

Jose Hernandez

Excellent App, small improvement needed for multiple reps scenarios Please add the ability to define multiple reps of the entire circuit. Per the American College of Sports Medicine article that devised this workout, the results stated in the study were accomplished by being able to execute the workout at 100% of an individual's V˙O2max capacity. Since most regular folks cannot perform at this level, they recommend doing the entire workout 2-3 times. Granted, one could just start the workout manually 3 times but it would be cool if we could define multiple reps of the entire circuit from the beginning.

Michael Armentano

Does the job but pauses on screen off simple, excellent. 5 stars if it didn't go to pause when you turn screen off. Nexus 4, kit Kat 4.4.4.

Siva Pratap

Force Close Issue App force closes on the middle of the workout. Need to start all over again, which makes this pointless. Please fix.

Miet Claes

Nice app To the point , gets it done. Only the last exercise could use a "switch sides ".

Enzo Ramirez

Great I would only put a "restart" from last exercise to be use when you accidentally press the back button.

Matteo Lunari

Very nice It needs two improvements: a random mode for the exercises and a better way to choose the duration of exercises, there are only 3 levels and jumping from 30 sec to 1 min and then to 2 min is a little bit nonsense/difficult..

Ala' Alkhaldi

Very effective exercise I suggest changing the time ticking sound between workout and rest

Andrew Saulter

Got me fit Simple and we'll made app. Get it to get yourself in reasonable shape.

Rosa Del Gaudio

IT does the job It would be nice if it allow for some modification, such us repeat some of the exercises

Lauren Beeney

Just fine for what it is The exercises in this app are the same as in other apps, but this one notes the 15 second mark. Robotic voice, but fine.

Ryan Crawford

Could tell you to change sides on side plank etc. Also could have a goal section of the app to track how many days and times a day you do the workout, have so challenges/achievements to reach etc.

Niranjan Chugh

Good training without pumping iron..pull ups are the only thing missing

Gilda Azurdia

Great app Without the app, I would take longer breaks between each exercise

Irina Kustov

Very nice app, does exactly what expected and more Would be nice to have an optional short stretch routine. Tried adjusting exercise interval. It's pretty hard to jump from 30 sec to 60, I wish there were 45 in between :-)

Jakkar Pope

Great This app had me out of breath in no time

Jenny Baxley

Keeps me on track! This app is great. It really beats having to keep resetting a timer for each different workout. The pictures help too if you're unfamiliar with the position. The little time reminders and motivational sayings are helpful as well. Great app!

Robert Hampton

Good app This is a great app, although I noticed that the voice mispronounced "Lunge", It said "get ready for Lung". Easy enough fix.

Beti Ngema

Good Workout! No frills. Provides excellent two-a-day workouts with optional exercise duration times and rest period times (for those harder days!).

Mia Proctor

Omg! My heart rate is up and im sweating!

Dan Baird

Does what it should though explanations of the exercises would help beginners like myself. Thanks!

John Backfist

Feeling fit Now I can do some exercise instead of masturbating so much

Noor Ehsan

Eady to use App is simple and exercises are easy to execute with no equipment.

Chris Yates

Great Job! I'd like to see more than just the 12 exercises. User selectable exercises and/or preset routines. For instance: working specific muscle groups, opposing muscle groups, less strenous routines for the elderly and neophytes, stretching routines, etc.

adil sha

Today only I just started let's c how it works


Ok Will try it :-) wish me luck , zal

Michael Adams

Meh It does it's job. Nothing more.

Siddharth Gandhi

Reminder? If possible please add a Reminder 7MIN workout everyday option

Rolycia Williams

7minute workout WOW!! It works.

Mpolokeng Motsamai

Great Love how you can increase the difficulty by toying with the exercise and rest times

Santiago Mejia

Very Nice app. Free and not invasive at all. I tried a few before hitting on this one and this one is the best. It informs you of the upcoming exercise, when you're half way through (which is great if you want to switch sides), and in the last few seconds just before finishing and starting.

Brian Jones

Great app, feeling fitter by the day

Jed Lavoie

Great app. Didn't know I could sweat this much in 7 minutes.

Rahul Sharma

Great app Simple. Delivers what is expected. No drama. Can't customise it via settings in my phone. Also would be quite happy to pay for it to lose the ads completely.

Tim Burris

Crashes Consistently crashes midway through the set.

Patty Marvel

Adjustable Best part of app is being able to adjust the length of the exercises as well as the rests between them.

Nathan Greene

Thank you! This is great! Wonderful tool. Thank you!

Aisha B

Crashes almost every time Good workout, but very frustrating to have it stop all the time in the middle of the workout. Since it's short, I just remember what's next and do reps. I'm looking for better alternatives.

andy smith

Keeps crashing halfway through Not a lot of point if it won't get through the exercises without crashing

Kevin Beason

Cool app Exercise names are missing plural suffixes. Cant tell if I should do one or more than one. Also side plank only exercises one side and not the other.

David H. Mason

It restarts every time I touch the screen. Annoying.

Vivek Nair

Simple and effective This app does exactly what it says it does. Nice interface. Useful voiceovers. A bit of workout customisability too. Use it every other day.

Ahmed Alabdulsalam

The best 7 minute workout app beautiful UI, no permissions, and absolutely free

Benita Maddox

Loved it Good workout over before you know it going to do this one several times a dsy

GrandTheftXD Gaming

Love it Once i tried to workout on this thing i was the buffest guy at my school

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