NEW 7minWorkOut Logo7-Minute Workout By Power 20

When you’re extremely short on time and you don’t have even 20 minutes, try our take on the scientific 7-minute workout. Choose between cardio, strengthening, and blended workouts.



The best 7-minute workout app available.

  • Guided 7-minute workouts.
  • No thinking; just go!
  • Choose 1, 2, 3, or 4 rounds of 7-min workouts.
  • Cardio, strengthener, or blended workouts available.
  • Finish one workout to unlock the next.

Based on research.

As reported in The New York Times, researchers at McMaster University in Hamilton, Ontario have shown that high intensity exercising for just seven minutes can result in molecular changes in the muscle similar to longer bouts of running or cycling. For the exercises to be effective, they must be performed at high intensity for brief periods of time, followed by short rests.

How it works:

Power 20′s 7-Minute Workout is extremely simple to use. First, select the number of 7-minute bouts you want to do. This is important because, while 7 minutes is good, research also shows that longer durations of exercise have additional benefits. Second, choose a workout. There are three styles:  standard, cardio, and strengthener. Third, put the phone on the floor or on a table, click start, and follow the cartoon character as she guides you through the movements.

Good to know:

  • These exercises are intense and should be done by experienced exercisers
  • You’ll need a chair you can stand on and a wall you can lean against.
  • The exercises labeled “Alternating” require left and right side movements to count as one. For example, when it asks you to do 10 alternating lunges, you’ll have to do 10 on each side.
  • You can access just the standard workout the the free app; the paid app gives you access to all of the movements.

Let us know how you like it by reviewing the app in the app store and by dropping us a line at the Power 20 forum.


Pin It
Share on Tumblr

What happens when you switch from Paleo to Vegan?

I’m the creator of Power 20, and here I document my transition from a mostly vegetarian Paleo diet to 100% Vegan diet. I made the switch in 2015 and today, 2.5 years later, I’m still vegan and feeling great. I felt fine on a Paleo diet. This time last year I was following a strict paleo diet. I was convinced…

working out in the fitness studio

Update Your Power 20 Apps Now

Have you downloaded the most recent version of Power 20? In January 2016 we made it easier to record your workouts, made the app launch faster, and reduced the amount of memory it takes up on your device. Log in with your Facebook account. There’s no need to create a username or remember a password. Power 20 uses a one-click…

is weight loss possible?

Is It Even Possible To Lose Weight?

Photo credit: Marjan Lazarevski on Flickr What happens when we gain a few pounds? Weight gained during the holidays, through stress, or over freshman year of college may seem like a temporary change. But can we actually lose the weight we gain and keep it off in the long run? In 2000 a team of doctors, nurses and researchers tracked the weight…


Junk Food Companies Spend More On Advertising Than Schools Spend On Books

Staying healthy and trim is simple; most of us know the Dos and Don’ts: Do eat mostly plants, get enough sleep, exercise briefly every day, meditate, and have loving relationships. Don’t drink too much alcohol, eat much meat or processed food, smoke, get overwhelmed by stress, or get angry often. Follow the dos and you’ll greatly improve your chances of avoiding the…

weightlifting for weight loss

Weightlifting for Weight Loss?

With the simultaneous rise of Crossfit and Instagram, images of impossibly slim-waisted women lifting impossibly heavy weights have become ubiquitous. Does weightlifting lead to weight loss? Not exactly. It leads to something better: a healthier and more attractive figure. In this post you’ll learn about the three most effective weightlifting techniques and why you should do them. Weightlifting may not…


Test Your Fitness With This 4-Minute Challenge

See how you compare to others your age by testing your pushup and squat skills. Start with pushups. The pushup is a time-honored full-body exercise, which is why it’s used by drill sergeants and gym teachers around the world. The men’s pushup. Your body should be as straight as a plank and with your knees off the ground. Start with…

Screen Shot 2015-10-07 at 2.37.54 PM

Why Quick Daily Workouts Work

Who do you think will become a better piano player: the person who practices intensely for five-hours straight once a month, or the person who practices 10 minutes every day? This is how exercise is like playing the piano. The more frequently we exercise, the better our bodies respond. 20-minute workouts keep you healthy without compromising your immune system. That…


7 Ways To Help Your Kid Lose Weight

Kids are heavier today than ever before. Childhood obesity has increased from 7% in 1980 to 20.5% today (for kids aged 12-19). The good news is that most children can slim down quickly if the right steps are taken. There are many interrelated reasons our kids, our pets, and we adults are gaining weight, but we can break the cycle with a…


Do Juice Cleanses Work?

Juice cleansing is a popular and generally discredited diet trend. While true that diets rich in fruits and vegetables are associated with lower disease risk, juice cleanses bring dieters to a nonsensical extreme, relying on fruit and vegetable juice as the only form of nourishment for several days. Some self-proclaimed nutrition experts claim juice cleanses detoxify the body, but our…