The 7 minute timer is best known as the foundation of the scientific 7-minute workout — a series of 12 high-intensity exercises each lasting 30 seconds with 10-second rest periods, totalling exactly 7 minutes. Research published in ACSM's Health & Fitness Journal shows this circuit delivers cardiovascular and muscular benefits comparable to much longer training sessions.
Enable Repeat to automatically restart the countdown — perfect for interval training or back-to-back sessions. Enable End Time to see the exact clock time your timer will finish.
Click the Countdown tab, type 7 in the minutes field, then press play or Space. The alarm sounds when 7 minutes are up.
According to a 2013 study in ACSM's Health & Fitness Journal, a 7-minute circuit of high-intensity exercises produces significant cardiovascular and strength benefits. The key is maximum effort during each 30-second interval. For best results, repeat the 7-minute circuit 2–3 times using the Repeat toggle.
The original protocol includes: jumping jacks, wall sit, push-up, abdominal crunch, step-up onto chair, squat, tricep dip, plank, high knees running in place, lunge, push-up with rotation, and side plank. Each lasts 30 seconds with 10 seconds rest between exercises.
Yes. Use the Multiple Timers tab to run a 30-second work timer and a 10-second rest timer side by side. This gives you separate control over each phase without manually resetting a single timer.