SevenMinutePlus

A seven-minute workout you can do in a hotel room, a spare bedroom, or the corner of an office. Twelve bodyweight exercises, thirty seconds each, with short rests - you need your body, a chair (or steps), and a wall. A spoken coach names each move before it starts, a quiet metronome keeps the seconds honest, and a countdown tells you when to change. You can put the phone down and never look at it. WHAT'S IN IT Three ready-made workouts: seven minutes, fourteen, or twenty-one, depending on how much you have An optional two-minute warm-up before any of them A workout builder: pick your exercises, work and rest lengths, and number of circuits, and add exercises of your own Twenty-eight hand-drawn exercise illustrations, so you can see the shape of a move at a glance A coach voice you choose, using the voices already on your device Mute the voice, the tones, or the metronome independently, whenever you like BUILT TO GET OUT OF YOUR WAY No account. No subscription. No advertising. No streaks, badges, or notifications nagging you back. It also never connects to the internet - not once. That means it works on a plane, in a basement, and in airplane mode, and it means nothing you do in it is collected, uploaded, or sold. There is nothing to opt out of. WHERE THE WORKOUT COMES FROM SevenMinutePlus builds on ideas presented in a 2013 paper by Brett Klika and Chris Jordan in ACSM's Health & Fitness Journal, which set out a twelve-station circuit of bodyweight exercises - thirty seconds of work per station, with short transitions, repeatable two or three times. SevenMinutePlus is an independent app. It is not affiliated with, endorsed by, or connected to the authors, the journal, or the American College of Sports Medicine. BEFORE YOU START This app is not medical advice. Talk to your physician before beginning any exercise program. Work at your own level, and stop if you feel pain, dizziness, or shortness of breath. The paper's authors advise caution for anyone who is detrained, previously injured, or elderly, and note that the isometric holds - wall sit, plank, and side plank - are not recommended for people with hypertension or heart disease. Dynamic exercises can be substituted.