7-Minute Workout Timer
12 exercises · 30s work / 10s rest · ~7 min. Runs in the browser with color-coded phases and beeps; the screen stays on. 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 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
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.
168 palettes8 free, all 168 with Pro.
Apple WatchSaved interval timers run on the watch, with a haptic at each transition.
Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.
Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.
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