The classic scientific 7-minute circuit — twelve moves, thirty seconds on, ten seconds to change. Presets for the original and easy variations.
Start timerClassic 7 Minute is 12×30/10. Use Easy, Extended, or Strength when you want different pacing.
Have your exercise list ready — rest is only for transitions between stations.
Press Start timer. Work hard for each interval, switch on the short rest beep.
Cool down for a few minutes. Repeat the circuit later in the week if you feel recovered.
The 7 Minute Workout is a short bodyweight circuit popularized as a scientific high-intensity circuit: typically 12 exercises, 30 seconds of work, and 10 seconds to transition — about seven minutes of continuous training after you start.
This free online 7 Minute Workout timer handles the clock so you can focus on form and switching stations. No signup required.
Classic 7 Minute loads 12 rounds of 30/10 — the familiar template. Easy 7 Minute shortens work and lengthens rest if you are new or returning from a break.
Extended 7 Minute keeps 30/10 but runs 20 rounds for a longer session. Strength 7 uses 45/15 with fewer rounds when you want denser sets and slower transitions.
A common flow: jumping jacks, wall sit, push-ups, abdominal crunch, step-ups, squat, triceps dip, plank, high knees, lunge, push-up with rotation, and side plank — modify any move to your level.
Hotel room or office: swap jumps for marches, dips for desk push-ups, and step-ups for reverse lunges. The timer stays the same; the movements adapt.
Want denser intervals after the circuit? Try Tabata or Beginner HIIT. For longer continuous clocks, use AMRAP.
Move with control — 30 seconds should feel challenging, not sloppy. Transition rest is short; stand near your next station before the beep.
Breathe steadily and stop a movement early if joints complain; switch to a lower-impact variation mid-circuit if needed.
Two to four sessions a week is plenty for most people alongside walking or other training.
Twelve rounds of 30 seconds work and 10 seconds rest equal 8 minutes of intervals; the popular name refers to the compact circuit format. Timer PRO also adds a short prep countdown before round one.
No. The classic circuit is bodyweight. A sturdy chair or step helps for dips and step-ups, but you can substitute floor variations.
Yes. It runs in your browser with no account. The Timer PRO iOS app is optional for offline workouts and voice cues.
Use Easy 7 Minute (20 work / 15 rest), slow the movements down, or pick lower-impact substitutes while keeping the same clock.
Yes — choose Extended 7 Minute for more rounds, Strength 7 for longer work intervals, or run Classic twice with a short break between.