HeptickThe 7-minute workout that just starts
Classic · Quiet (no jumping) · Gentle (standing & chair) · My circuit
The first screen is the start button. Tap it and the 12-move circuit runs: 30 seconds of work, 10 seconds of rest. A big ring counts down, a coach shows each move, and a voice tells you what comes next. A wall and a chair are all the equipment you need.
Deleted a 7-minute workout app because…
It wouldn't open until you granted every permission
One workout was free, the rest needed a subscription
An ad played the moment you pressed start
Jumping jacks shook the floor for the neighbours downstairs
Getting down on the floor and back up was too hard
A new phone wiped years of workout history
Heptick starts the moment you open it, lets you pick a circuit that fits your home and body, and lets you take your history with you
Seven minutes a day, easy to keep going
From one start button to a streak calendar
Starts in one tap
The first screen is the start button. No account, no weight questions, no permission prompts.
Three circuits
Classic, the original 12 moves. Quiet, with no jumping. Gentle, standing and chair moves only. Pick what fits today.
My circuit
Choose from 26 moves, put them in your order, and edit it any time.
A timer that fits you
Work 20–60 seconds, rest 5–30 seconds, 1–3 rounds. Start with longer rests if you need them.
Voice coach
Hear the next move and a 3-2-1 count. Voice, beeps and vibration each toggle on or off, and your music just dips for a moment.
Every move, shown
An animated coach demonstrates all 26 moves, with form steps, the muscles worked, and easier and harder versions.
Streaks and calendar
Today's ring, your streak, a monthly calendar and an 8-week chart. A home-screen widget starts a workout in one tap.
Export your history
Save your workouts to a file and import them on a new phone. Your history stays on your device.
See the real screens
Workout timer, today, rest, move demos and history
Open it. You're working out.
One tap a day, 7 minutes
Catch your breath, see what's next
Every move, shown
Watch the days add up
Three steps
Pick a circuit
Classic, Quiet, Gentle or your own circuit.
Tap start and follow along
Move for 30 seconds and rest for 10 with the ring, the coach and the voice.
Build your streak
Each finished workout lands on the calendar. Turn on a daily reminder if you like.
FAQ
Does it work without signing up or granting permissions?
Yes. There's no account and nothing is asked when you first open it. Notification permission is requested only if you turn on the daily reminder yourself.
Is it free? Are any workouts locked?
It's free. Classic, Quiet and Gentle, your own circuit, all 26 moves, history and export are all open. The app is supported by ads, but no full-screen ad appears while the timer is running.
I live in an apartment. Can I do it without jumping?
Yes. The Quiet circuit swaps jumping jacks and high knees for step jacks and marching in place, and step-ups for glute bridges, so nothing lands hard on the floor.
I'm a beginner or a senior and can't get down on the floor.
The Gentle circuit has 10 moves done standing or seated on a chair, so you never go down to the floor. Most moves also have an easier version.
Is 7 minutes really enough?
The 7-minute circuit is designed to be hard work in a short time. The article that introduced it (Klika & Jordan, ACSM's Health & Fitness Journal, 2013) suggests repeating it two or three times when you can. Heptick lets you set 1 to 3 rounds.
Can I change the work and rest times?
Yes. Work 20–60 seconds, rest 5–30 seconds and 1–3 rounds, saved separately for your own circuit.
Will I lose my history if I change phones?
Export your history to a file in Settings, then import that file on the new phone and carry on.
Can I listen to my own music?
Yes. Your music keeps playing and only dips while the voice coach speaks. You can turn the voice coach off too.