7 minute workout timer
30 sec work, 10 sec rest, 12 rounds. 8 min total. Starts with a 10 sec get-ready count.
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30 sec work, 10 sec rest, 12 rounds. 8 min total. Starts with a 10 sec get-ready count.
Presets
01
What this one is for
The 7 minute workout is the 2013 ACSM circuit by Chris Jordan: 12 bodyweight exercises, 30 seconds each, 10 seconds to move between them. Jumping jacks, wall sit, push-ups, crunches, step-ups, squats, triceps dips, plank, high knees, lunges, push-up with rotation, side plank. In that order, on purpose, so big muscle groups alternate.
This timer is set to exactly that: 12 rounds of 30 on, 10 off, with a 10 second get-ready count. It beeps when a station ends and ticks through the last three seconds so you can set up for the next one.
The paper suggests repeating the circuit two or three times if you have the time. Change Sets to 2 or 3 in the settings and add a minute of rest between them.
02
Good for
- Hotel-room workouts with a chair and a wall
- A fast full-body session with no equipment
- Repeat 2-3 times for a 15-25 minute workout
- Following the exercise list while the timer calls the switches
03
How it runs
30 sec work, 10 sec rest, 12 rounds. 8 min total. Starts with a 10 sec get-ready count. Press Start, or hit Space. The digits turn green while a work block runs and grey on rest.
Sound is on by default: a rising pair for work, a falling pair for rest, a tick for the last three seconds and a three-note finish. Mute with the speaker button. The screen stays on while the timer runs and the tab title shows the time left.
Change anything in Settings under the timer. The last setup you used on this page is remembered in your browser.
Questions people ask
- What are the 12 exercises in order?
- Jumping jacks, wall sit, push-up, abdominal crunch, step-up onto a chair, squat, triceps dip on a chair, plank, high knees running in place, lunge, push-up and rotation, side plank. Thirty seconds each.
- Does the timer tell me which exercise is next?
- It shows the round number (Work 5/12). Keep the list above visible or memorise it. Round 5 is always step-ups.
- Is 7 minutes actually enough?
- For maintenance and for days when the alternative is nothing, yes. The original paper describes it as high-intensity circuit training and suggests 2 to 3 circuits for a fuller session.
- Can I make the rest longer?
- Open Settings and change Rest from 10 to 15 or 20 seconds. The timer saves that in your browser so it is there next time.