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J&J Official 7 Minute Workout

J&J Official 7 Minute Workout

Johnson & Johnson Health & Wellness Solutions Inc.

Work out anywhere, anytime.

4.7 Ratings 98K+ Reviews 500K+ Downloads
Featured on Top Apps to Get Fit if You Can’t Afford a Gym or Equipment

About J&J Official 7 Minute Workout

Ratings & Reviews

4.7
98.2K+ Ratings
  1. 5
    79+%
  2. 4
    16+%
  3. 3
    4+%
  4. 2
    0+%
  5. 1
    1+%
Write a Review
  • Super useful but it could use one change Jun 23, 2017

    By Ansley75
    I've been using and appreciating this app for the past eleven months. Some days I do the seven minute workout, some days the smart workout and some days other forms of exercise. My husband does the 7 minute workout every single day but gives it his all. We are living in the Philippines, in one of the hottest and most humid parts of the country, for a couple of years. We don't have a gym or any equipment and rarely the internet and it's too miserable to exercise outside (we do a lot of outdoor humanitarian projects) so this app has been our primary method of staying in shape. There is one change I would like to see made to it. Just prior to the next exercise it would be helpful to see a demonstration of the entire exercise rather than a still shot. This would be done during the countdown before the exercise begins. It would also be useful to see a complete list of the exercises at the beginning of the smart workout. All things considered, I love this app and would recommend it to anyone. Thanks!!!
    more
  • I recommend this app 100% Jan 27, 2019

    By Zeducated
    I’ve used a few 7 minute workout apps and I’ve found this is the best, at least for iPhone users. Easy to bust out a workout anywhere in 7 minutes or as long as you want. It’s a great quick warm-up before stretching. Not only does it have the classic scientific seven minute workout, yet it also has its own “smart workouts” with over 100 different body weight exercises and Five tiers of intro to intense and you get to choose variable motivation levels though I don’t actually know what that does as I’ve always had it on 5! It’s easy to fit in a quickie, higher levels have multiple set smart workouts, and you can start one work out after another if you want to feel the burn of a longer workout. The smart workout will switch up the exercises to target all the various major muscle groups and stabilizers. I highly recommend this app!
    more
  • Jan 3, 2021

    By Jim McNeill
    Is well paced and great variety of exercises to keep it fresh and challenging. Different levels allow you to tune it to your abilities.
  • almost perfect Sep 3, 2020

    By honestly irritated af, man
    as someone who has difficulty exercising, this app really helped me work my way up into regular workouts at a comfortable and healthy pace. i really only have three problems with the app. first is that in custom workouts they don't let you repeat any exercises (exp: you can't select "chair-assist push-up" three times). if you're just starting and can only do one of the exercises, it's frustrating having to select exercises you can't do. second, i really wish there were more easy modified versions of different exercises. again, if you're really out of shape then forcing yourself to improperly do an exercise that you can't do, you can really end up hurting yourself. and third, there's no way to turn off exercise descriptions without turning off ALL of the audio cues, meaning you'd have to constantly watch the screen. this wouldn't be too bad if the app didn't lower the volume of whatever else you're listening to while doing these descriptions. again none of these are dealbreakers but i think if they were fixed it would really make the app incredible.
    more
  • Jan 4, 2021

    By Jared Pearce
    Clear instructions, adjustable level of challenge, and quick (a boon for those of us who'd rather be doing something else.)
  • Dec 2, 2020

    By E.L. Stockbridge
    I, like others, can't register and consequently can't use the app. Fix this, please!
  • From 5 stars to 2 after latest update. Nov 27, 2017

    By scrubmutt
    This app was fantastic until the latest update. I have no need to track workouts across devices so the new login/registration requirement is an unnecessary hassle and should offer a bypass option for those who don’t want it. Worse yet, you can no longer use most functions of the app without an internet connection. The best part about this app was the ability to take it with me on my phone when traveling, at times without access to WiFi, and still get in a solid workout. Now, you cannot access your settings, create a new workout nor save a completed workout without an internet connection. Losing that much functionality for supposed gains that I don’t want or need severely downgrades my opinion of this app from 5 stars to 2. I would not have downloaded this app if it was set up this way originally. And I will no longer be able to recommend it to friends and family as I had been doing.
    more
  • Jan 8, 2021

    By Алексей Булавинцев
    Can't start the training, app either crashes or goes back to menu
  • Dec 24, 2020

    By David Swift
    I like the workouts, but the sign-in process gets in the way of my workout. If my only option is to click the 'Keep Me Signed In' checkbox, why have a sign-in process at all? I did not download this app to protect my security, I downloaded it to make taking care of my workouts easier. In addition, having to enter a password without the option of being able to see the characters I am typing is early 2000's web design. Please put a UI control in place that allows a user to see their password.
    more
  • Great... for about 10 days. Jan 12, 2019

    By Gratitude4
    This app is excellent, but only useful for about 10 days. It has two major flaws. 1) You can’t limit the number of cycles. As soon as it automatically moves you from two cycles to three cycles, your workout goes from ~15 minutes to ~26 minutes, especially because the wait time jumps from 5 seconds to 15, which is a huge both because people using this app are most often looking for a short workout. Moreover, the difficulty jump from 2 to 3 cycles is immense- even with long wait times between exercises. 2) The smart workout generator doesn’t seem to factor in the previous days workout. There have been multiple day stretches where I get 3 push-up like exercises or (worse) tricep exercises in my cycles. It would be much better if it were able to recognize you using it daily and then switched up the focuses of the workouts. Day 1: 3 chest, 2 core, 3 legs, 2 cardio. Day 2: 1 chest, 3 core, 3 legs, 3 cardio. Even better if it can be more specific so it doesn’t hyper focus on triceps as it occasionally does. This flaw isn’t as bad as the first (I’ll substitute jumping jacks for a second tricep exercise if I have 2 cycles), but it starts to get annoying that you just can’t physically do the workouts because it’s given you 3 chest exercises 2 days in a row.
    more
  1. Workout anytime, anywhere with short and effective exercise regimes that range from 7 to 32 minutes
  2. Design custom workout routines for fitness that fit with your life and are sure to target multiple areas with varying intensity
  3. Create over 1,000 workout variations with 72 exercises and 22 routines that range from easy to hard for a tough and challenging experience

Reviewed by Chris on March 20, 2018

  • Super useful but it could use one change Jun 23, 2017

    By Ansley75
    I've been using and appreciating this app for the past eleven months. Some days I do the seven minute workout, some days the smart workout and some days other forms of exercise. My husband does the 7 minute workout every single day but gives it his all. We are living in the Philippines, in one of the hottest and most humid parts of the country, for a couple of years. We don't have a gym or any equipment and rarely the internet and it's too miserable to exercise outside (we do a lot of outdoor humanitarian projects) so this app has been our primary method of staying in shape. There is one change I would like to see made to it. Just prior to the next exercise it would be helpful to see a demonstration of the entire exercise rather than a still shot. This would be done during the countdown before the exercise begins. It would also be useful to see a complete list of the exercises at the beginning of the smart workout. All things considered, I love this app and would recommend it to anyone. Thanks!!!
    more
  • I recommend this app 100% Jan 27, 2019

    By Zeducated
    I’ve used a few 7 minute workout apps and I’ve found this is the best, at least for iPhone users. Easy to bust out a workout anywhere in 7 minutes or as long as you want. It’s a great quick warm-up before stretching. Not only does it have the classic scientific seven minute workout, yet it also has its own “smart workouts” with over 100 different body weight exercises and Five tiers of intro to intense and you get to choose variable motivation levels though I don’t actually know what that does as I’ve always had it on 5! It’s easy to fit in a quickie, higher levels have multiple set smart workouts, and you can start one work out after another if you want to feel the burn of a longer workout. The smart workout will switch up the exercises to target all the various major muscle groups and stabilizers. I highly recommend this app!
    more
  • Jan 3, 2021

    By Jim McNeill
    Is well paced and great variety of exercises to keep it fresh and challenging. Different levels allow you to tune it to your abilities.
  • Jan 4, 2021

    By Jared Pearce
    Clear instructions, adjustable level of challenge, and quick (a boon for those of us who'd rather be doing something else.)
  • Great system Dec 31, 2019

    By buzz1063
    This is the most no nonsense app for workouts I have used; I love it. The range of workouts are perfect for me, I don’t need to customize anything. I do it two to three times a week to supplement my riding a bike, and it is so very efficient and thoughtful in its design. I do it in the stairwell of my apartment building and I bring my 3 x 5 kitchen mat and can do everything within that space and I do the chair stuff via the stairs, works perfectly. I can’t say enough about this app, honestly one of the best I have seen and FREE. One thing I wish they would do is allow the user to set how much time between exercises in the settings, so if I wanted 5 seconds instead of ten it would apply that to all the sets. I hope J and J keeps offering this app for years to come, thanks so much for providing it.
    more
  • almost perfect Sep 3, 2020

    By honestly irritated af, man
    as someone who has difficulty exercising, this app really helped me work my way up into regular workouts at a comfortable and healthy pace. i really only have three problems with the app. first is that in custom workouts they don't let you repeat any exercises (exp: you can't select "chair-assist push-up" three times). if you're just starting and can only do one of the exercises, it's frustrating having to select exercises you can't do. second, i really wish there were more easy modified versions of different exercises. again, if you're really out of shape then forcing yourself to improperly do an exercise that you can't do, you can really end up hurting yourself. and third, there's no way to turn off exercise descriptions without turning off ALL of the audio cues, meaning you'd have to constantly watch the screen. this wouldn't be too bad if the app didn't lower the volume of whatever else you're listening to while doing these descriptions. again none of these are dealbreakers but i think if they were fixed it would really make the app incredible.
    more
  • Great app, could use a few tweaks Mar 28, 2019

    By spedly1
    The app is a great concept. After using it a few times there are a couple of annoying gripes, but the workouts themselves are fantastic, always making me drenched with sweat. First, with audio on, the instructions for the exercise form etc. are great for the first time, after that I’d like to mute just that and still hear the countdown timer without the instruction. Second, for exercises where you switch sides, a couple extra seconds (3-5) would be great to allow you to switch, the app basically forces you to work one side longer than the other. Third, it would be great to see a video of the next move during the last 3-5 seconds of the break to prepare you for the move, there is text there to tell you the next move, but the video would help on the ones you’re not familiar with and let you know whether you have to be prepared on the ground, on a chair, or standing.
    more
  • Great program but could be better Nov 30, 2018

    By Dirty Head Rocker
    This is a great app. Often times I use the 7M w/o as a great way to warm up prior to my workout program and other days I use the smart w/o feature as a stand alone workout for the day. I love the variation in activities every time I use the smart workout, and therein lies the opportunity to make the app better. The 7 minute workout is always the same workout, this repetition gets old quickly so I move over to the smart workout option; however, the smart workout frequently sets up for a 3 cycle workout (~26 minutes). This is too long for use as a quick warm-up. So I am left with either doing the same old 7M w/o or trying to cut a smart w/o short so I can have some variation to my warm-up workout. I would like to see an option to choose how many cycles I would like to perform in a smart workout or perhaps a “smart warm-up” feature to choose from. This change would make the app PERFECT! Thanks
    more
  • Easy, customizable and flexible. May 19, 2017

    By MarkSB303
    Update on the May 2017 update. It looks like the "looping" bug mentioned below is fixed - thank you! I like the app. It could use some updating - there are many good suggestions in the reviews, such as tracking across devices. But if you want a no nonsense bodyweight exercise app suitable for beginners to intermediates, at no cost (!), this is a good one. Update May 2017. Still like the app. But latest update seems to have messed it up. Everything repeats. Example (basic 7 minute workout) goes jumping jacks, wall sit, jumping jacks again, push up, wall sit again, etc. And, tried to submit this feedback on the 7minuteworkout website but the comments won't send I use this 2-3 times per week, with a combination of built in workouts and my own. Even 9-10 minute workout (incl warmup) is a great one. If I'm more ambitious I can do 2-3 workouts for a good high intensity workout.
    more
  • Johnson and Johnson 7 min workout May 10, 2018

    By J&J 7-min
    Excellent app with warm ups and cool downs and enough of a variety of exercises that the workouts never get old. The Smart Workouts are very good, not only because of the exercises that are chosen but also because the element of surprise takes that one component of knowing and dreading what is coming next in your workout, completely out of the picture. Game changer! Although I love this app and feel that it is the best one of its kind that I have tried, I wish that I could access a stretching routine or even a variety of stretching routines, such as one to start my day or one todo before bed. Currently, the only stretches in the app are for a warm up or a cool down and are a bit limited. The importance of stretching, for maximum health and flexibility could be emphasized a bit more, to make this app truly the best HIIT available.
    more
  • Jan 4, 2021

    By Toshi.m
    Not for true beginners! It was pretty dispiriting to pull up the "first timer" workout and realize it was too hard. I tried to make a custom one with the easiest available options but there is no on-ramp for people like me who can't already do a tricep dip with my full body weight or 2 sets of knee pushups. It would also be nice if it played the how to videos during the breaks instead of after your timer starts.
    more
  • Dec 25, 2020

    By JDK
    Dropped another star! since May'20 update, unable to save custom workouts. Reported but no fix after 7 months. Ability to create custom workouts was main reason for previous 5 stars. Well thought out app, good user interface. Videos are helpful. If custom ever works again, suggest functionality to rearrange/sequence exercises within a custom workout.
    more
  • Oct 20, 2020

    By Andrew Reynolds
    Personally I like the smart workout which I'm using to help recuperate after injury. I'd like the ability to browse through exercises after the session to rate them as the opportunity is lost if not paused. Also support for Google music is dated given the migration to YouTube. App urgently needs an update to reflect changes. Lost a star for that. An update could easily gain these back.
    more
  • From 5 stars to 2 after latest update. Nov 27, 2017

    By scrubmutt
    This app was fantastic until the latest update. I have no need to track workouts across devices so the new login/registration requirement is an unnecessary hassle and should offer a bypass option for those who don’t want it. Worse yet, you can no longer use most functions of the app without an internet connection. The best part about this app was the ability to take it with me on my phone when traveling, at times without access to WiFi, and still get in a solid workout. Now, you cannot access your settings, create a new workout nor save a completed workout without an internet connection. Losing that much functionality for supposed gains that I don’t want or need severely downgrades my opinion of this app from 5 stars to 2. I would not have downloaded this app if it was set up this way originally. And I will no longer be able to recommend it to friends and family as I had been doing.
    more
  • Great... for about 10 days. Jan 12, 2019

    By Gratitude4
    This app is excellent, but only useful for about 10 days. It has two major flaws. 1) You can’t limit the number of cycles. As soon as it automatically moves you from two cycles to three cycles, your workout goes from ~15 minutes to ~26 minutes, especially because the wait time jumps from 5 seconds to 15, which is a huge both because people using this app are most often looking for a short workout. Moreover, the difficulty jump from 2 to 3 cycles is immense- even with long wait times between exercises. 2) The smart workout generator doesn’t seem to factor in the previous days workout. There have been multiple day stretches where I get 3 push-up like exercises or (worse) tricep exercises in my cycles. It would be much better if it were able to recognize you using it daily and then switched up the focuses of the workouts. Day 1: 3 chest, 2 core, 3 legs, 2 cardio. Day 2: 1 chest, 3 core, 3 legs, 3 cardio. Even better if it can be more specific so it doesn’t hyper focus on triceps as it occasionally does. This flaw isn’t as bad as the first (I’ll substitute jumping jacks for a second tricep exercise if I have 2 cycles), but it starts to get annoying that you just can’t physically do the workouts because it’s given you 3 chest exercises 2 days in a row.
    more
  • Dec 2, 2020

    By E.L. Stockbridge
    I, like others, can't register and consequently can't use the app. Fix this, please!
  • Jan 8, 2021

    By Алексей Булавинцев
    Can't start the training, app either crashes or goes back to menu
  • Dec 24, 2020

    By David Swift
    I like the workouts, but the sign-in process gets in the way of my workout. If my only option is to click the 'Keep Me Signed In' checkbox, why have a sign-in process at all? I did not download this app to protect my security, I downloaded it to make taking care of my workouts easier. In addition, having to enter a password without the option of being able to see the characters I am typing is early 2000's web design. Please put a UI control in place that allows a user to see their password.
    more

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