7-Minute Workout Videos [Seven App]

HIIT AND UNWIND WORKOUT

Hit it fast and efficiently with this combo of HIIT exercises followed by mobility moves – a 50/50 solution.

LOWER BODY WORKOUT

This workout focuses on your butt and legs with the perfect balance between strength and cardio.

FORMTASTIC WORKOUT

Form your physique with this calorie burning workout. Finishing with burpees keeps the fire going.

SENIOR WORKOUT

It’s never too late for strength training. This workout suits every newcomer and especially designed for those 65+.

DOWN TO EARTH WORKOUT

Find a spot on the ground and work against gravity.

POWER BOOST WORKOUT

Build strength and improve your mobility with this functional and dynamic workout.

MORNING WAKE UP WORKOUT

This workout wakes up your whole body, from sleep to ready to take on the world.

HIIT YOGA WORKOUT

Intense exercises followed by Yoga moves. This active recovery between HIIT moves will have you feeling balanced.

SIDE TO SIDE WORKOUT

Twist, bend and swing. Lateral movements to get you in shape one side at a time.

EASY FIT WORKOUT

Achieve an overall fitness by sticking to this easy workout that suits everyone.

NO JUMPS WORKOUT

If you’re looking for the perfect leg workout that doesn’t hurt your knees, you’ve found it!

LIGHT WORKOUT

Easy and soft exercises for the beginner or for recovering from injury.

CARDIO BOOST WORKOUT

Get ready to strengthen your heart, increase your stamina and take your cardio to the next level.

YOGA STRETCH WORKOUT

Increase flexibility, strength and stamina with this low impact workout consisting of yoga and stretch exercises.

CARDIO & ABS WORKOUT

The perfect combination of cardio and ab workout to tone your body. Lose fat and build up muscles.

SHAPE IT WORKOUT

The perfect combination of exercises to make you strong, flexible and fit.

STRETCH WORKOUT

Increase your range of motion and release muscle restriction with this full body stretch routine.

ENDURANCE WORKOUT

Train your ability to last and endure. The pressure will not end until the workout does.

SCULPT AND TONE WORKOUT

Tone your muscles and burn more calories with this total body workout.

BACK FLEX WORKOUT

Back pain? Not anymore! These exercises will strenghten both your spine and back muscles.

FULL BODY WORKOUT #2

Take a break and clear your mind. This workout gets the blood flowing and is suitable in a small space environment.

1. Steam Engine
2. Squats to Overheads
3. Chest Expanders
4. Lunges
5. Overhead Presses
6. Arm Circles
7. Wind Mill
8. Side Knee Lifts
9. Curtsy Lunges
10. Calf Raises
11. Narrow Squats
12. Lateral Lunges

BACK AND FRONT WORKOUT

Resting one half of your body in a time helps you recover faster between exercises. Enabling you to push even harder.

1. Narrow Squats
2. Single Legged Jump Deadlifts
3. Single Legged Wall-Sit
4. Triceps Extensions
5. Mountain Climbers
6. Single Legged Hip Raises
7. Star Push-Ups
8. Plank with Leg Lifts
9. Jump Tucks
10. Butterfly Hip Raises
11. Knee To Nose
12. T-Raises

CARDIO WORKOUT

Go all in, and sweat it out for a stronger and healthier heart. Improved endurance guaranteed.

1. Toe Touch Jacks
2. Lateral Skaters
3. High Knees Running In Place
4. Frog Jumps
5. Mountain Climbers
6. Butt Kickers
7. Plank With Side Jumps
8. Plank Jacks
9. Pop Squats
10. Rear Lunge To Kick
11. Split Jumps
12. Jumping Jacks

FULL BODY WORKOUT #1

Not sure what to do today? The Full Body workout can never go wrong. With no body part untouched, this workout will always leave you with a smile.

1. Push-Ups With Rotation
2. Renegade Rows
3. Boat
4. Lateral Lunges
5. Plank with Leg Lifts
6. Hand Walkouts
7. Twisting Crunches
8. T-Raises
9. Squat Step Ups
10. Butt Ups
11. Donkey Kicks
12. Burpees