7 Minute Timer
Start a free 7 minute countdown. The go-to duration for the famous 7-minute workout and quick morning routines. Press start and get moving.
Seven minutes is all you need for a full-body workout backed by science. This timer runs in your browser with a clear display, progress ring, and alarm.
How Do I Use the 7 Minute Timer?
- Click Start to begin the countdown from 7:00.
- Watch the progress ring as it counts down.
- Pause or reset whenever you need to.
- The alarm rings when 7 minutes are done.
Use Space to start or pause, R to reset. Go fullscreen for a larger, distraction-free view.
What Can I Do With a 7 Minute Timer?
Seven minutes has some great uses:
- The 7-minute workout. Published in the American College of Sports Medicine's Health & Fitness Journal, this workout packs 12 exercises into 7 minutes. 30 seconds each with 10 seconds of rest. All bodyweight, no equipment.
- Morning routine segment. Spend 7 minutes on skincare, stretching, or making breakfast. Breaking your morning into timed blocks keeps you from running late.
- Meditation for beginners. Seven minutes is a great starting point if 5 feels too short but 10 feels like a lot. Sit still, breathe, and let the timer end your session.
- Quick study review. Look over your notes or flash cards for 7 minutes before class. Short review sessions are better for memory than long cram blocks.
- Art warm-up. Spend 7 minutes doing gesture drawings or free sketches. It loosens up your hand and gets you into a creative mindset.
- Screen break. Step away from your computer, look out the window, and rest your eyes for 7 minutes. Your eyes will thank you.
What Is the 7-Minute Workout?
The 7-minute workout was designed for people who don't have time for the gym. It uses 12 bodyweight exercises done for 30 seconds each with 10-second rest periods:
- Jumping jacks
- Wall sit
- Push-ups
- Crunches
- Step-ups
- Squats
- Tricep dips
- Plank
- High knees
- Lunges
- Push-up with rotation
- Side plank
The exercises alternate between upper body, lower body, and core so each group gets a brief rest while you work the next. All you need is a chair, a wall, and this timer.
Does the Timer Show in the Browser Tab?
Yes. The remaining time appears in the browser tab title. So even if you're on another page, you can see how much time is left at a glance. The alarm also plays in the background when the countdown hits zero.
More Timers and Tools
Need a different duration? Try the 5 minute timer, 8 minute timer, or 10 minute timer. For structured work/rest cycles, check out the Pomodoro timer. Time your workout with the stopwatch to track each exercise.
Start your 7 minute timer and do the workout that changed fitness.