7x2 Exercises at Home
A simple, distraction-free timer for the classic 7-minute workout. Twelve bodyweight exercises, thirty seconds each with ten seconds of rest in between, guided by a clear countdown and the name of the next move. No equipment is needed beyond a chair and a wall, and the whole routine fits into a lunch break.
The app is free, contains no advertising, needs no account and collects no personal data.
The routine
- Jumping jacks
- Wall sit
- Push-ups
- Abdominal crunches
- Step-ups onto a chair
- Squats
- Triceps dips on a chair
- Plank
- High knees running in place
- Lunges
- Push-ups with rotation
- Side plank
Why 7 minutes?
The routine follows the high-intensity circuit described in the American College of Sports Medicine's Health & Fitness Journal: short bursts of effort with minimal rest, using body weight as the only resistance. It is meant to be done at your own pace, and repeated two or three times if you have the time and energy.
Support
Found a bug or have a suggestion? Write to support@ignatov.eu. Read the privacy policy for this app.