7 Minutes Fitter

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Timer Duration: 4:16:45 Rollover intervals for more details.

Exercises:
  • Jumping Jacks
  • Wall Sit
  • Push Up
  • Abdominal Crunch
  • Step-up Onto Chair
  • Squat
  • Triceps Dip On Chair
  • Plank
  • High Knees
  • Lunge
  • Push Up And Rotation
  • Side Plank
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30
  • 0:45
  • Jumping Jacks 0:30
  • 0:10
  • Wall Sit 0:30
  • 0:10
  • Push-up 0:30
  • 0:10
  • Abdominal Crunch 0:30
  • 0:10
  • Step up onto chair 0:30
  • 0:10
  • Squat 0:30
  • 0:10
  • Triceps dip on chair 0:30
  • 0:10
  • Plank 0:30
  • 0:10
  • High knees 0:30
  • 0:10
  • Lunge 0:30
  • 0:10
  • Push-up and rotation 0:30
  • 0:10
  • Side plank 0:30

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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