7-Minute Workout Timer
12 exercises · 30s work / 10s rest · ~7 min — a real, working workout timer right in your browser. Big color-coded phases, beeps, and the screen stays awake. Free, no sign-up.
Get Ready
0:10
Next: Exercise · 0:30
8:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
The 7-Minute Workout protocol
The scientific 7-minute workout: twelve bodyweight exercises, 30 seconds each with 10 seconds of rest to switch. Order: jumping jacks, wall sit, push-ups, crunches, step-ups, squats, dips, plank, high knees, lunges, push-up rotation, side plank.
- 30 seconds per exercise
- 10 seconds rest to switch
- 12 exercises in sequence
- Work at a hard but controlled pace — form over speed
Work
30s
Rest
10s
Exercises
12
Total
~7 min
The Pulse app
Love these colors? There are 134 more.
This free timer is a taste of Pulse for iPhone & Apple Watch. The app has 136 searchable palettes, a full color picker, saved custom timers, big glanceable numbers, and your music keeps playing underneath. $3.99 once — no subscription, no ads, ever.
136 palettesEight free, 136 total — searchable, plus a full color picker to match your vibe.
Apple WatchStart any saved timer from your wrist with a haptic tap at every transition.
Live ActivityLock-Screen countdown + Dynamic Island pill keep ticking while you use other apps.
$3.99 onceOne payment unlocks everything. No subscription. No auto-renew. No ads.
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