Free 7 Minute Timer Online
Need a 7 minute timer? You're in the right place. Our free 7 minute countdown timer starts instantly with one click. Perfect for the famous 7-minute workout, HIIT sessions, and more. No downloads, no sign-ups, just a clean timer with customizable alarm sounds.
The 7 Minute Workout
The 7 minute workout is a scientifically-backed high-intensity circuit training (HICT) routine that became famous after a study published in the American College of Sports Medicine's Health & Fitness Journal. It consists of 12 exercises performed for 30 seconds each with 10-second rest intervals:
- Jumping jacks - Full body cardio warmup
- Wall sit - Lower body isometric hold
- Push-ups - Upper body strength
- Abdominal crunches - Core activation
- Step-up onto chair - Leg power
- Squats - Lower body compound movement
- Tricep dips on chair - Arm strength
- Plank - Core stability
- High knees running - Cardio burst
- Lunges - Lower body strength
- Push-up with rotation - Core and upper body
- Side plank - Oblique engagement
Why Use Our 7 Minute Timer?
Our 7 minute timer offers features you won't find on basic timers: a beautiful analog stopwatch display, flip-card digital countdown, multiple alarm sound options, and instant start with no setup required. It works on any device - phone, tablet, or computer - without downloading an app.
7 Minutes in Seconds
7 minutes equals exactly 420 seconds. Our timer displays your countdown in minutes and seconds (7:00 → 6:59 → ... → 0:00), making it easy to track progress. The analog stopwatch hand rotates to show elapsed time visually.
Timer Features
- One-click start: No complicated setup - just click Start
- Alarm sounds: Choose from digital beep, vintage alarm, or facility alarm
- Pause and resume: Stop the timer and continue when ready
- Visual display: Both analog and digital countdown views
- Works offline: Once loaded, works without internet connection