7 Minute Workout

Ready

Exercise 1 of 12 Jumping jacks

Exercise 0:30

Whole workout 7:50

Plan

Sound cues

Whistle: An exercise starts.
Bing: Halfway through the lunges and the side plank: switch legs or sides.
Singing bowl: The exercise is over, 10 seconds of rest begin.
Marching band: The whole workout is done.

Turn your sound on before you press Start.

Created by Jonas Tölle · Source code (MIT) · illustrations CC BY 4.0

Singing bowl sound: “Tibetan Singing Bowl hit 4.5inch” by דג בלי מלח, Wikimedia Commons, CC BY-SA 4.0. Whistle sound: “Referee whistle blow, gymnasium” by SpliceSound, Wikimedia Commons, public domain (CC0). Celebration march: opening of Sousa's “The Stars and Stripes Forever”, performed by the United States Marine Band, public domain. Switch-sides bing: first tone of “Airplane Chime Sound Effect” by Sharelk, Wikimedia Commons, public domain (CC0).

About the workout

The 7 minute workout is a high-intensity circuit of 12 body-weight exercises, 30 seconds each with 10 seconds of rest, described by exercise physiologists Brett Klika and Chris Jordan.

Klika, B. & Jordan, C. (2013). High-intensity circuit training using body weight: maximum results with minimal investment. ACSM's Health & Fitness Journal, 17(3), 8–13.
Reynolds, G. (2013, May 9). The Scientific 7-Minute Workout. The New York Times.

License

Code (HTML, CSS, JavaScript)

MIT License

Copyright (c) 2026 Jonas Tölle

Permission is hereby granted, free of charge, to any person obtaining a copy
of this software and associated documentation files (the "Software"), to deal
in the Software without restriction, including without limitation the rights
to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
copies of the Software, and to permit persons to whom the Software is
furnished to do so, subject to the following conditions:

The above copyright notice and this permission notice shall be included in all
copies or substantial portions of the Software.

THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
SOFTWARE.

Exercise illustrations

Sounds

The sounds are not covered by the licenses above and keep their original licenses: the singing bowl is CC BY-SA 4.0 and the whistle (CC0), the bing (CC0) and the march are public domain, as credited above.