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7-Minute Timer
Seven minutes is best known from the “7-Minute Workout”, published in ACSM’s Health & Fitness Journal in 2013: twelve bodyweight exercises of 30 seconds each, with 10 seconds of rest between them. The timer below starts automatically.
The 7-Minute Workout
Twelve exercises × 30 seconds with 10-second transitions (7 min 50 s in total), in the order published by Klika and Jordan.
Interval timer (work / rest rounds)
No active timers. Start one above or pick a preset.
Shortcuts: Space pause/resume · R reset · + add a minute · F fullscreen · Esc silence. They act on the timer that ends soonest.
7 minutes at a glance
- Started now, it ends at
- —
- In seconds
- 420
- In milliseconds
- 420,000
- In minutes
- 7
- Share of an hour
- 12%
- Share of a day
- 0.49%
- Back-to-back per hour
- 8.6
What a 7-minute timer is good for
- The 7-Minute Workout — run it below with every exercise announced on the timer.
- A jammy boiled egg: roughly 6–7 minutes in boiling water sets the white and leaves the yolk soft.
- A short daily journaling or language-practice habit.
The 7-Minute Workout: the full routine
Twelve exercises × 30 seconds with 10-second transitions (7 min 50 s in total), in the order published by Klika and Jordan. Press Start The 7-Minute Workout above and the timer runs every step in order, with a short cue between steps and the current step in the browser tab title.
| # | Step | Length | Starts at |
|---|---|---|---|
| 1 | 1. Jumping jacks | 30 s | 0:00 |
| 2 | Next: Wall sit | 10 s | 0:30 |
| 3 | 2. Wall sit | 30 s | 0:40 |
| 4 | Next: Push-ups | 10 s | 1:10 |
| 5 | 3. Push-ups | 30 s | 1:20 |
| 6 | Next: Abdominal crunches | 10 s | 1:50 |
| 7 | 4. Abdominal crunches | 30 s | 2:00 |
| 8 | Next: Step-ups onto a chair | 10 s | 2:30 |
| 9 | 5. Step-ups onto a chair | 30 s | 2:40 |
| 10 | Next: Squats | 10 s | 3:10 |
| 11 | 6. Squats | 30 s | 3:20 |
| 12 | Next: Triceps dips on a chair | 10 s | 3:50 |
| 13 | 7. Triceps dips on a chair | 30 s | 4:00 |
| 14 | Next: Plank | 10 s | 4:30 |
| 15 | 8. Plank | 30 s | 4:40 |
| 16 | Next: High knees running in place | 10 s | 5:10 |
| 17 | 9. High knees running in place | 30 s | 5:20 |
| 18 | Next: Lunges | 10 s | 5:50 |
| 19 | 10. Lunges | 30 s | 6:00 |
| 20 | Next: Push-up and rotation | 10 s | 6:30 |
| 21 | 11. Push-up and rotation | 30 s | 6:40 |
| 22 | Next: Side plank | 10 s | 7:10 |
| 23 | 12. Side plank | 30 s | 7:20 |
| Total | 7 min 50 s | ||
Need different lengths? Open Interval timer in the tool to set your own work, rest and round counts.
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