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.

Is it still a workout without the jumps?

Yes. Most of the 7-minute circuit is strength moves, so swapping three jumping moves leaves the workout largely the same. If you're not out of breath, speed up or add a round.

Can I do it at night without disturbing downstairs?

With no landings left it shouldn't carry much, but buildings differ. Use a mat and step softly on lunges.

Lunges hurt my knees. What can I do instead?

Try chair squats or calf raises. In Heptick you can swap moves and save your own circuit.

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7-minute workout without jumping: an apartment-friendly version

Of the original 12 moves in the 7-minute workout, only three really thump the floor: jumping jacks, high knees and chair step-ups. Swap those three for quiet moves and you can keep the same order and timing (30 seconds of work, 10 seconds of rest) without worrying about the people downstairs.

The noisy moves and their quiet swaps

The other nine moves (wall sit, push-up, crunch, squat, triceps dip, plank, lunge, push-up with rotation, side plank) have no landing, so keep them as they are.

Original	Quiet swap	Why
Jumping jacks	Step jacks	Step out one foot at a time while raising your arms: no landing
Chair step-up	Glute bridge	Stepping down off a chair tends to thud. A bridge works the same hips and thighs lying down
High knees	Marching in place (high knees)	Drive the knees up and pump the arms without leaving the floor

The 12-move order without jumping

30 seconds each, 10 seconds of rest between. The order keeps the original pattern of alternating upper body, lower body and core.

Step jacks
Wall sit
Push-up
Crunch
Glute bridge
Squat
Triceps dip on a chair
Plank
Marching in place
Lunge
Push-up with rotation
Side plank

How to keep it hard without jumping

Without the jumps you may get less out of breath. Make up for it by swinging your arms overhead on step jacks and marching faster. On squats and lunges, lower slowly and stand up with power.

Still too easy? Raise the work time to 40–45 seconds or run the circuit twice.

More ways to cut the noise

Work out on a yoga mat or a thick rug
Socks or soft indoor shoes land quieter than bare feet
Use a chair without wheels, pushed against a wall, for dips
Place your foot down on lunges instead of stamping

Do it in Heptick

Heptick's Quiet circuit is exactly the 12 moves above. Pick Quiet on the Today screen, tap start, and the timer and voice coach take you through it.

FAQ

Is it still a workout without the jumps?: Yes. Most of the 7-minute circuit is strength moves, so swapping three jumping moves leaves the workout largely the same. If you're not out of breath, speed up or add a round.
Can I do it at night without disturbing downstairs?: With no landings left it shouldn't carry much, but buildings differ. Use a mat and step softly on lunges.
Lunges hurt my knees. What can I do instead?: Try chair squats or calf raises. In Heptick you can swap moves and save your own circuit.

Try the no-jumping Quiet circuit with a timer

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