7 Minute Timer — Fullscreen Flip Clock
Preset and ready — press start, no signup needed.
Seven minutes is best known as the length of the "7-minute workout" — a science-backed circuit of bodyweight exercises — but it's also a tidy length for a focused micro-task or a short break.
The clock is preset to 7:00 and starts on one click. Big digits keep it readable from across the room during a workout.
Tip: For the 7-minute workout, give each exercise 30 seconds with 10 seconds to switch — this timer keeps the total honest so you push through all the way.
Running the seven-minute circuit
- Lay out the twelve exercises where you can see them before starting. Seven minutes leaves no room to remember what comes next between stations.
- Thirty seconds of work, ten to switch. That is the published protocol, and the ten seconds is not rest — it is transition, which is why the circuit is hard.
- Prop the screen where you can read it mid-burpee. Checking a phone on the floor between exercises is how a seven-minute circuit becomes an eleven-minute one.
The original circuit works because the exercises alternate muscle groups, letting one recover while another works — which is also why substituting exercises freely tends to make it easier rather than harder.
Frequently asked questions
What is the 7 minute timer used for?
Most often the 7-minute workout, but also quick breaks, short drills, and timed micro-tasks.
Does it beep when finished?
Yes, a soft chime plays at 0:00 and the clock lands on zero.
Is it free?
Yes, free with no signup.
Other timers
Timers by task
Looking for the Pomodoro cycle timer, meditation guides, or streak tracking? Open the full FlipFocus app.