# 7 Minute SCIENTIFIC Workout Challenge Free

> Scientifically proven 7-minute bodyweight workout for efficient fitness at home. (iPhone/iPad app by Mobway Solutions SRL.)

- Source: https://appshunter.io/ios/app/7-minute-scientific-workout-challenge-free/id1144522733 (this page in markdown: same URL + `.md`)
- Developer: [Mobway Solutions SRL](https://appshunter.io/developer/1082155443)
- Category: Health & Fitness, Lifestyle
- Price: Free with in-app purchases
- Rating: 4.70/5 from 18 App Store ratings · 3 written reviews indexed
- Age rating: 4+
- Requires: iOS 8.0 · 45 MB
- Languages: American English, French (France), German (Germany), Italian, Romanian, Chinese (Simplified, China), European Spanish, Turkish
- Released: 2016-09-09
- Data updated: 2026-06-03
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/7-minute-scientific-workout-challenge-free/id1144522733/reviews.md

## What is 7 Minute SCIENTIFIC Workout Challenge Free?

7 Minute Scientific Workout timer was sparked by the popular "7 Min The Scientific 7-Minute Workout" first published in the New York Times

In short, based on leading sport medicine practitioners, they created a 7 minute exercise that was highly effective AND could be done at home.

In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

Benefits:
1) Burns the most fat in the least amount of time
2) Reduces the amount of time you workout to accommodate busy schedules
3) Uses bodyweight as resistance, meaning no equipment is required other than a chair

The routine 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

When the workout is performed at a high enough intensity, the routine fulfills the American College of Sports Medicine (ACSM) guidelines for vigorous physical activity, combining both metabolic and resistance training into one session. While the team that designed the workout admits there’s no “ideal” number of stations in a bodyweight interval circuit, the 12 they included in the sample template hit virtually every major muscle group. The 30-second intervals were included to allow for most people to perform 15 to 20 reps of each (with good form).


6 REASONS to start training:

1. Build yourself a smashing fit body - because there is no greater feeling than looking in the mirror and simply just love what you see.
2. Brag around about your toned muscles - low body fat level, noticeable muscle definition and shape, but not significant muscle size
3. Keep your heart strong and healthy - because your heart is a muscle also and it gets stronger and healthier if you live an active life. 
4. A clear and beautiful glowing skin - you don't have to worry anymore about cellulite when you're half naked on the beach. No more dimply skin coming out of your swimsuit.
5. Reduce stress, anxiety and fight depression - regular training is the key for your head just as it is for your heart and will relax you, making you calmer, fighting depression and dissipate stress.
6. A happier soul and a bigger smile - you will feel that you are finally doing something for yourself.

BONUS: Improve your live life! you know exercise is good for you, but do you know how goof? It boots your energy and improves your mood and exercising regularly puts the spark back into your love life.

## Key features

- 12 high-intensity bodyweight exercises
- 30-second intervals with 10-second rests
- Utilizes bodyweight, chair, and wall
- Designed for maximum fat burn
- Suitable for busy schedules
- Improves cardiovascular health and mood

## Pricing and in-app purchases

Base price: Free.

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Remove Ads | $0.99 | one-time |


## Recent user reviews (3 of 3)

All indexed reviews: https://appshunter.io/ios/app/7-minute-scientific-workout-challenge-free/id1144522733/reviews.md

### 5/5 — Great quick workout!

*2023-04-02, version 1.3*

Love doing this before heading off to work , the app works great

### 5/5 — Review for the App

*2021-02-06, version 1.3*

Love it it’s nice and simple and open to improv or changes

### 5/5 — Perfect app

*2019-06-15, version 1.3*

Pure amazingness

## Frequently asked questions about 7 Minute SCIENTIFIC Workout Challenge Free

### What is the 7 Minute Workout Challenge Free?

The 7 Minute Workout Challenge Free provides a structured 7-minute exercise routine based on scientific principles. It involves 12 bodyweight exercises performed for 30 seconds each with short rest periods, designed for maximum effectiveness.

### What equipment is needed for the 7 Minute Workout Challenge Free?

The routine primarily uses your bodyweight, a chair, and a wall. No additional gym equipment is required, making it convenient for home workouts.

### How does the 7 Minute Workout Challenge Free help with fitness goals?

This workout is designed to burn fat efficiently, improve cardiovascular health, and build muscle definition in a short amount of time. It aims to provide the benefits of longer workouts in just seven minutes.

### Is the 7 Minute Workout Challenge Free suitable for beginners?

The app is designed for high-intensity effort, but the 12 exercises can be adapted. The 30-second intervals allow most people to perform a good number of repetitions with proper form, making it accessible with effort.

### What are the benefits of using the 7 Minute Workout Challenge Free?

Users can expect to burn fat quickly, reduce workout time, improve heart health, reduce stress, and boost mood. It's also noted for potentially improving energy levels and overall well-being.

### Does the 7 Minute Workout Challenge Free have ads?

No, the 7 Minute Workout Challenge Free does not contain advertisements. It is a completely ad-free experience.

### On which devices can I use the 7 Minute Workout Challenge Free?

The 7 Minute Workout Challenge Free is available for iPhone and iPad devices. It is optimized for iOS users.

### How often is the 7 Minute Workout Challenge Free updated?

The app was last updated on January 28, 2017, with version 1.3. While updates may not be frequent, the core workout routine remains effective.

## Version history (last 4 releases)

### 1.3 — 2017-01-28

This app has been updated by Apple to display the Apple Watch app icon.

- bug fixes

### 1.2 — 2016-12-03

More settings added :
- edit the number of series
- edit the duration of each exercise

### 1.1 — 2016-10-13

redesign : 
- dashboard with statistics added (total time, total number of workouts, average time per workout)
- bar chart showing the statistics for the current week
- other small fixes

### 1.0 — 2016-08-19

No release notes.

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## Related topics

[7 minute scientific workout](https://appshunter.io/ios/topics/7-minute-scientific-workout)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-03.*