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. Peter said on June 2, 2013 at 9:19 am

    This is our new Web-App approach for the 7 Minute Workout. We would love you to give it a try, as well as your feedback:

  2. Matt said on May 18, 2013 at 12:00 am

    hahaha, I came to the comments section with something to say (let’s assume it was a helpful contribution) but totally forgot it when I read Jim’s link. That is some serious S.H.I.T.! well played, sir!

  3. Steven Foxley said on May 17, 2013 at 8:51 am

    Worth a shot, just so long as it doesn’t kill me !

    1. Martin Brinkmann said on May 17, 2013 at 9:25 am

      You need to be careful if you are untrained. I would not overdo it in the first couple of weeks. You will notice that you will become better automatically over time.

  4. Funic said on May 16, 2013 at 6:15 pm

    For a customized free training where you can define your available time I would recommend to give bodbot.com a shot.

  5. Jim said on May 16, 2013 at 4:06 pm

    Totally off topic, but this is the first I thought of when I saw the article title

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