7min Full Workout: High Intensity Training app for Android

Martin Brinkmann
May 16, 2013
Updated • May 16, 2013
Apps, Google Android

If you are very busy throughout the day, traveling a lot, or simply sitting in front of a computer throughout the workday, you may not have enough time work out three or four times a week, especially not if you are under the impression that you need to spend an hour or more in a gym for positive effects on your body.

High Intensity Training (HIT) can be an effective alternative to the traditional idea of keeping your body in shape and healthy. Instead of working out for an hour or more, you work your way through a compact circuit-style training program that you can finish in a short amount of time. Even better, all you need to complete a training course are a couple of household items.

High Intensity Training can be very efficient to lose weight or body fat, and to improve your overall health.

A couple of things need to be noted.

  1. As the name suggests, it is an high intensity training that taxes you as much as possible. This means that you need to perform each exercise at a high intensity which can be painful at times especially in the beginning and if you are not used to exercising.
  2. If you are following the 7 minute workout that made its rounds lately, you may need to repeat it once or twice for the full effect.

This particular HIT exercise program promotes strength in all major muscle groups of the body to create a balance of strength throughout the body. The exercises have been designed in an order that alternates between opposing muscle groups to aid in the recovery during the exercise.

7 minute hit workout

The same program lists twelve exercises in total that need to be performed for 30 seconds each, with ten second transition intervals between exercises. Each of the exercises should be repeated between 15 to 20 times in the 30 second period, or endured for the 30 second period if it does not require repetitions.

  1. Jumping jacks Total body
  2. Wall sit Lower body
  3. Push-up Upper body
  4. Abdominal crunch Core
  5. Step-up onto chair Total body
  6. Squat Lower body
  7. Triceps dip on chair Upper body
  8. Plank Core
  9. High knees/running in place Total body
  10. Lunge Lower body
  11. Push-up and rotation Upper body
  12. Side plank Core

It is recommended to repeat the training circuit 2 or 3 times. If you have not exercised for a while, you may want to start slowly and increase the duration in the weeks that follow.

The 7min Full Workout application for Android helps you keep track of the training course. It is based on the sample program so that you can get started right away. You can hit the start button right away to start the exercise program, or modify the interval and disable the ticking sound on the start screen first before you do.

The app counts down the time of each exercise and the breaks in between exercises. Each exercise is shown on the screen so that you know what to do. Not a single one is difficult to understand though and none requires any artistic abilities.

As far as accessories go, you do need a chair that you will be using for two exercises and a wall that you use for one. And if you want to make the ground exercises more pleasing, get a mat or something that you can use as well.


So who is this for? It is ideal for people with little time, but also for those who do not want to go to the gym or another location to exercise. This is also great if you are traveling a lot as you can complete the circuit in your hotel room without any issues whatsoever.

The application makes it easier, as it keeps track of the time and shows you all the exercises that you need to perform.


Tutorials & Tips

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  1. bruh said on August 18, 2023 at 1:25 pm

    Uhh, this has already been possible – I am not sure how but remember my brother telling me about it. I’m not a whatsapp user so not sure of the specifics, but something about sending the image as a file and somehow bypassing the default compression settings that are applied to inbound photos.

    He has also used this to share movies to whatsapp groups, and files 1Gb+.

    Like I said, I never used whatsapp, but I know 100% this isn’t a “brand new feature”, my brother literally showed me him doing it, like… 5 months ago?

  2. 💥 said on August 18, 2023 at 3:55 pm

    Martin, what happened to those: 12 Comments (https://www.ghacks.net/chatgpt-gets-schooled-by-princeton-university/#comments). Is there a specific justifiable reason why they were deleted?

    Hmm, it looks like the gHacks website database is faulty, and not populating threads with their relevant cosponsoring posts.

  3. 45 RPM said on August 19, 2023 at 6:29 pm

    The page on ghacks this is on represents the best of why it has become so worthless, fill of click-bait junk that it’s about to be deleted from my ‘daily reads’.

    It’s really like “Press Release as re-written by some d*ck for clicks…poorly.” And the subjects are laughable. Can’t wait for “How to search for files on Windows”.

    1. owl said on August 20, 2023 at 12:51 am

      > The page on ghacks this is on represents the best of why it has become so worthless, fill of click-bait junk…

      Sadly, I have to agree.

      Only Martin and Ashwin are worth subscribing to.
      Especially Emre Çitak and Shaun are the worst ones.

      If ghacks.net intended “Clickbait”, it would mark the end of Ghacks Technology News.
      Ghacks doesn’t need crappy clickbaits. Clearly separate articles from newer authors (perhaps AIs and external sales person or external advertising man) as just “Advertisements”!

      We, the subscribers of Ghacks, urge Martin to make a decision.

  4. chessandonions said on August 20, 2023 at 12:40 am

    because nevermore wants to “monetize” on every aspect of human life…

  5. Frank Rizzo said on August 20, 2023 at 11:52 pm

    “Threads” is like the Walmart of Social Media.

  6. Ashray said on August 21, 2023 at 4:06 pm

    How hard can it be to clone a twitter version of that as well? They’re slow.

  7. Paul(us) said on August 21, 2023 at 5:16 pm

    Yes, why not mention how large the HD files can be?
    Why, not mention what version of WhatsApp is needed?
    These omissions make the article feel so bare. If not complete.

    1. Paul(us) said on August 21, 2023 at 5:18 pm

      Sorry posted on the wrong page.

  8. Marc said on August 21, 2023 at 6:00 pm

    such a long article for such a simple matter. Worthless article ! waste of time

  9. plusminus_ said on August 21, 2023 at 7:54 pm

    I already do this by attaching them via the ‘Document’ option.

  10. John G. said on August 21, 2023 at 11:43 pm

    I don’t know what’s going on here at Ghacks but it’s obvious that something is broken, comments are being mixed whatever the article, I am unable to find some of my later posts neither. :S

  11. Tom Hawack said on August 23, 2023 at 2:28 pm

    Quoting the article,
    “As users gain popularity, the value of their tokens may increase, allowing investors to reap rewards.”

    Besides, beyond the thrill and privacy risks or not, the point is to know how you gain popularity, be it on social sites as everywhere in life. Is it by being authentic, by remaining faithful to ourselves or is it to have this particular skill which is to understand what a majority likes, just like politicians, those who’d deny to the maximum extent compatible with their ideological partnership, in order to grab as many of the voters they can?

    I see the very concept of this Friend.tech as unhealthy, propagating what is already an increasing flaw : the quest for fame. I won’t be the only one to count himself out, definitely.

    1. Tom Hawack said on August 23, 2023 at 2:34 pm

      @John G. is right : my comment was posted on [https://www.ghacks.net/2023/08/23/what-is-friend-tech/] and it appears there but as well here at [https://www.ghacks.net/2023/07/08/how-to-follow-everyone-on-threads/]

      This has been lasting for several days. Fix it or at least provide some explanations if you don’t mind.

  12. Tom said on August 24, 2023 at 11:53 am

    > Google Chrome is following in Safari’s footsteps by introducing a new feature that allows users to move the Chrome address bar to the bottom of the screen, enhancing user accessibility and interaction.

    Firefox did this long before Safari.

  13. Mavoy said on September 16, 2023 at 2:17 pm

    Basically they’ll do anything except fair royalties.

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