# 7 Minute Workout vs Norwegian 4x4 Protocol

The clearest difference is review sentiment: 7 Minute Workout at 88% against Norwegian 4x4 Protocol's 27%. 7 Minute Workout also leads on price (Free vs $5.99) and rating (4.8 vs 4.3). Norwegian 4x4 Protocol's advantage is in-app purchases (none vs 10) and chart position (#193 vs unranked). On update cadence, ads and iOS requirement there is nothing between them.

7 Minute Workout is free to download; Norwegian 4x4 Protocol costs $5.99 up front. 7 Minute Workout sells 10 in-app purchases, starting at $9.99 per month. Norwegian 4x4 Protocol asks for nothing beyond the download.

7 Minute Workout holds the better App Store score, 4.8 against 4.3. That said, the two scores are not equally well evidenced: 7 Minute Workout has 14K ratings behind it against 50, so its average is the more settled of the two. Written reviews point the same way: 88% of 7 Minute Workout's written reviews are positive against 27% of Norwegian 4x4 Protocol's.

7 Minute Workout ships an update fortnightly, Norwegian 4x4 Protocol every 3 weeks. The most recent releases landed on September 25, 2026 and September 21, 2026 respectively.

## The numbers

| Metric | 7 Minute Workout | Norwegian 4x4 Protocol |
| --- | --- | --- |
| Price | **Free** | $5.99 |
| Rating | **[4.8 (14K ratings)](https://appshunter.io/ios/app/7-minute-workout/id650762525/reviews)** | [4.3 (50 ratings)](https://appshunter.io/ios/app/norwegian-4x4-protocol/id6499464775/reviews) |
| Number of ratings | **14K** | 50 |
| Positive reviews | **87.5% of reviews** | 26.7% of reviews |
| In-app purchases | Yes | **No** |
| Ads | No | No |
| Update frequency | **Fortnightly** | Every 3 weeks |
| Monetization | **Freemium** | Paid |
| Best chart rank | — | **#193** |
| Size | 139 MB | 5 MB |
| Requires iOS | 18.0 | **17.6** |
| Devices | **iPhone, iPad, Apple TV, Apple Watch** | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [Bytesize Systems Pty Ltd](https://appshunter.io/developer/650762528) | [Nikita Yampolski](https://appshunter.io/developer/1441915166) |

## What reviewers say

### 7 Minute Workout

[App page](https://appshunter.io/ios/app/7-minute-workout/id650762525)

Achieve fitness goals with quick, effective bodyweight exercises you can do anywhere. Designed for busy individuals and beginners, this app offers guided HIIT workouts to build a consistent daily habit and improve overall health.

**Highlights:** Fast, effective HIIT workouts, No equipment required, Voice guided workouts, Video and text instructions, Apple Health integration, Customizable workout settings (paid feature), Workout history and log (paid feature)

**Features:** macOS Compatibility, Family Sharing, Apple Watch app, Vision Pro support

**In-app purchases (10)**

| Purchase | Price | Billing |
| --- | --- | --- |
| Pro Upgrade (Monthly) | $9.99 | per month |
| Pro Upgrade (Annual) | $49.99 | per year |
| 7 Minute Core | $0.99 | one-time |
| 7 Minute Cardio | $0.99 | one-time |
| Alternate 7 Minute Workout | $2.99 | one-time |
| 7 Minute Pilates Workout | $2.99 | one-time |
| Make Your Own | $2.99 | one-time |
| Glamour 7 Minute Workout | $2.99 | one-time |
| All The Things | $9.99 | one-time |
| Pro Upgrade | $149.99 | one-time |

**What reviewers like**

- 💪 Effective workout
- ⏱️ Quick and efficient
- 👍 Easy to use
- 🔥 Gets the heart rate up
- 🏠 Can be done at home

**What reviewers complain about**

- 🔊 Annoying voice prompts
- 💰 Paid features required
- 🤕 Challenging exercises
- 🔍 Lack of exercise demonstrations
- 🔀 No option to skip exercises

**Reported bugs**

- App crashes on startup
- Workout data not syncing
- Issues with Apple Watch integration

**Requested features**

- More free workout options
- Ability to pause and resume workouts
- Integration with fitness tracking apps
- Low-impact exercise alternatives
- Customizable exercise durations


### Norwegian 4x4 Protocol

[App page](https://appshunter.io/ios/app/norwegian-4x4-protocol/id6499464775)

**Currently charting:** #193 Top Paid · Health & Fitness (US App Store)

This app guides you through the effective Norwegian 4x4 interval training method to boost cardiovascular performance and endurance. It features a precision timer, heart rate zone tracking, and progress monitoring for scientifically proven results.

**Highlights:** Precision 4min work / 3min rest cycles, Heart rate zone tracking (90-95% max HR), VO2 Max improvement tracking, Multiple HIIT workout protocols, Progress monitoring, Universal cardio training support, Offline functionality

**Features:** macOS Compatibility, Vision Pro support

**In-app purchases:** none


## Frequently asked questions

### Is 7 Minute Workout free?

7 Minute Workout is free to download, with in-app purchases available.

### Is Norwegian 4x4 Protocol free?

Norwegian 4x4 Protocol costs $5.99, with no in-app purchases.

### Which has better reviews, 7 Minute Workout or Norwegian 4x4 Protocol?

7 Minute Workout is rated higher. 7 Minute Workout averages 4.8 out of 5 from 14K ratings, while Norwegian 4x4 Protocol averages 4.3 from 50 ratings.

### Do 7 Minute Workout or Norwegian 4x4 Protocol have ads?

Neither 7 Minute Workout nor Norwegian 4x4 Protocol shows ads.

### Which is updated more often, 7 Minute Workout or Norwegian 4x4 Protocol?

7 Minute Workout ships an update fortnightly, and Norwegian 4x4 Protocol every 3 weeks. Most recently, 7 Minute Workout was updated on September 25, 2026 and Norwegian 4x4 Protocol on September 21, 2026.

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*Compared by [AppsHunter](https://appshunter.io/) from daily US App Store data. Review summaries are generated from verbatim App Store reviews.*