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- Tabata Timer8 × 0:20 / 0:10Seven to eight sets of twenty seconds with ten of rest between them, handed over whole by the 1996 paper.Medicine & Science in Sports & Exercise
- Norwegian 4x4 Timer4 × 4:00 / 3:00Four intervals of four minutes at 90 to 95% of maximum heart rate with three minutes of active rest, the 2007 Trondheim protocol.Medicine & Science in Sports & Exercise
- Run Walk Timer8 × 1:00 / 1:30Couch to 5K week 1: a five minute warm-up walk, then a minute of running and ninety seconds of walking, eight runs in all.NHS
- HIIT Timer8 × 0:40 / 0:20Forty hard and twenty easy, eight times over: a gym circuit format for near-maximal work, with time to reach the next station.
- 7 Minute Workout Timer12 × 0:30 / 0:10LoadedTwelve body-weight exercises of thirty seconds with ten seconds to switch, the circuit of a 2013 ACSM journal article.American College of Sports Medicine
- EMOM Timer10 × 1:00A cue once a minute and no scheduled recovery, so you earn your rest by finishing the repetitions early.CrossFit
- Rest Timer1 × 2:00Two minutes of rest, started as you rack the bar: the top of the ACSM range for muscle growth and the NSCA floor for big lifts.American College of Sports Medicine · National Strength and Conditioning Association
- Plank Timer3 × 0:30 / 0:30Three holds of thirty seconds with thirty between them, the front plank in the USA Gymnastics exercise progression sheet.USA Gymnastics
- CrossFit Timer1 × 20:00One twenty minute clock with no rounds and no rest inside it, the length the published benchmark Cindy is scored over.CrossFit
- AMRAP Timer1 × 12:00One twelve minute clock for as many rounds as you can fit in, the AMRAP length a 2024 study used.Frontiers in Physiology
- Stretching Timer10 × 0:30 / 0:10Thirty second holds taken twice a muscle group, which is the sixty seconds the ACSM position stand asks for.American College of Sports Medicine
What eight weeks of a 7 minute circuit did in a 2016 trial
Push-up endurance went up in both men and women who did a 7 minute body-weight circuit three times a week for eight weeks. That was a 2016 trial of 96 recreationally active college-age adults, set against a group that kept to its normal routine and a group that switched to two circuits back to back halfway through. The men in both circuit groups also gained strength. Aerobic capacity rose only in the women doing two circuits. The abstract does not name the circuit’s exercises.
The 12 exercises on this timer come from a 2013 article in ACSM’s Health & Fitness Journal by Brett Klika and Chris Jordan: 30 seconds each, with 10 seconds to move between them. The order alternates total-body, lower-body, upper-body and core work, so one part rests while the next one works. The authors suggest going through the circuit 2 to 3 times.
The same article asks for caution if you are overweight, out of training, older, have had an injury or live with other conditions. With hypertension or heart disease, it does not recommend the wall sit, plank and side plank, and says moving exercises can stand in for them. As with any exercise programme, it recommends clearance from a doctor before anyone starts.
The 12 exercises, in order
1 jumping jacks, 2 wall sit, 3 push-up, 4 abdominal crunch, 5 step-up onto a chair, 6 squat.
7 triceps dip on a chair, 8 plank, 9 high knees or running in place, 10 lunge, 11 push-up and rotation, 12 side plank.
Each exercise lasts 30 seconds, with 10 seconds to get to the next one. Twelve exercises have eleven gaps, so one circuit takes 7:50 on this timer.
You need a wall, a sturdy chair and floor space. For the plank, the forearm hold on our plank timer works.
This timer rings a bell as each exercise starts and ends, warns ten seconds before each exercise ends, has a fullscreen key, and keeps the screen awake where the browser allows; it is free and needs no account. Keep this tab in front, because a browser may pause the sound of a tab you cannot see.
7 minute workout sessions
These are our suggestions. Where one follows a published source, that source is cited under it.
- One circuit
The 12 exercises once, as the timer opens: a fair first try.
- Two circuits
Twice through, as the article suggests, with a minute between circuits that is our pick. In Edit intervals, open Sets and set breaks, then set Sets to 2 and Rest between sets to 1:00.
Load this session- Three circuits
Three times through, the most the article suggests, with the same minute between circuits.
Load this session- Easier switch
Fifteen seconds to switch instead of ten, the most the article recommends, while you learn the order.
Load this session
Warm up with a minute or two of easy marching or jogging in place.
Common 7 minute workout mistakes
Easing off because it is only 7 minutes. The article picks 30 seconds as long enough for 15 to 20 good reps at a high effort, so aim for that pace in the moving exercises.
Holding your breath in the wall sit and the planks. The article says to avoid it, most of all in those three.
Using a chair that rolls or tips for the step-ups and dips. Put it against a wall first.
Changing the order to put favourite moves together. The order lets one part of the body recover while the next works.
7 minute workout questions
What are the 12 exercises in the 7 minute workout?
Jumping jacks, wall sit, push-up, abdominal crunch, step-up onto a chair, squat, triceps dip on a chair, plank, high knees or running in place, lunge, push-up and rotation, and side plank, in that order. Each lasts 30 seconds, with 10 seconds between them.
Does the 7 minute workout work?
A 2016 trial of a 7 minute body-weight circuit, three times a week for 8 weeks in active college-age adults, found push-up endurance rose in men and women, and strength in men. Aerobic capacity rose only in women who did the circuit twice in a row for the last 4 weeks. The abstract does not name the exercises.
How many times should you do the 7 minute workout?
The article that set it out suggests repeating the circuit 2 to 3 times in a session. The 2016 trial ran three sessions a week. Load the Two circuits or Three circuits session above to time the repeats.
Source: American College of Sports Medicine Klika and Jordan, 2013, ACSM’s Health & Fitness Journal 17(3):8 to 13 Source: The Journal of Sports Medicine and Physical Fitness Schmidt et al., 2016, J Sports Med Phys Fitness 56(5):534 to 540, PMID 25942012
Last updated . To report a wrong number, see About Bursta.
Six palettes, and a phase keeps its meaning in all of them
The same four grounds, drawn six ways. Each is solved so that get ready, work, rest and done stay apart, and so the clock stays readable from across a gym. Pick one and the whole page turns with it; this browser remembers the choice.
The app
The same clock, in your pocket
Bursta is being finished for phones. Android comes first and iPhone after it. It is the timer you have above, built as an app: the same reading of the wall clock every frame, so a locked screen, a phone call or a backgrounded app does not make it drift.
It keeps sounding with the screen off
The bell lands with the phone locked in your bag and your music still playing. A page in a tab cannot do that.
Your own workouts, and a record of them
A builder, a library you name and reorder, a history that fills itself in, and a calendar with repeats and reminders.
Made to be read while you are breathing hard
Six palettes, five text sizes, and the phase in the colour of the whole screen. English and Ukrainian.
Soon on Google PlaySoon on the App Store
