Go Back   MacRumors Forums > News and Article Discussion > iOS Blog Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old Jan 9, 2014, 02:27 PM   #1
MacRumors
macrumors bot
 
Join Date: Apr 2001
'7 Minute Workout Challenge' Available for free From Apple Store App




Apple today updated its Apple Store app in the U.S., replacing the previously available Holiday Playlist with a new free app, the 7 Minute Workout Challenge. Seven minute workouts gained popularity in 2013 as a quick way to complete a rigorous workout, and 7 Minute Workout Challenge is one of the more popular fitness apps in the category, with a 4.5 star rating and a $1.99 price tag.

The app includes a random selection of 12 different exercises that are each performed for 30 seconds with 10 second rest intervals in between. According to research, this seven minute workout is the equivalent of working out for more than an hour and it requires no specialized equipment.

There are both male and female trainers that guide app users through exercises using video, audio, images, and text. There's also an included weight tracker and activity calendar to keep track of fitness levels, and the app includes achievements to motivate its users.

To get a free copy of 7 Minute Workout Challenge, iPhone owners will need to download the Apple Store app and click on the "Jump into the new year" section. This will take users to the iTunes Store, automatically inputting a code for the app download.

7 Minute Workout Challenge will be available until February 20, 2014, before being replaced with a new offering. The free app is limited to the iPhone version of the Apple Store app and is not available in the iPad version.

The Apple Store app can be downloaded from the App Store for free. [Direct Link]

Article Link: '7 Minute Workout Challenge' Available for free From Apple Store App
MacRumors is offline   0 Reply With Quote
Old Jan 9, 2014, 02:29 PM   #2
Lionel Messi
macrumors member
 
Join Date: Dec 2013
Location: Barcelona, Spain
Just when I was about to purchase this app... Apple is amazing.
Lionel Messi is offline   0 Reply With Quote
Old Jan 9, 2014, 02:31 PM   #3
iMacFarlane
macrumors 65816
 
iMacFarlane's Avatar
 
Join Date: Apr 2012
Location: Phaselocking Psychos somewhere on Pandora
I'll gladly take it, because I do indeed have an iPhone, but:
Quote:
The free app is limited to the iPhone version of the Apple Store app and is not available in the iPad version.
???

__________________
"We make our world significant by the courage of our questions and by the depth of our answers."-Carl Sagan
iMacFarlane is offline   2 Reply With Quote
Old Jan 9, 2014, 02:36 PM   #4
Nunyabinez
macrumors 6502a
 
Nunyabinez's Avatar
 
Join Date: Apr 2010
Location: Provo, UT
These seven minute workouts are the equivalent of an hour workout? What kind of workout?

I guarantee you that the hour I spend pushing heavy weights in the gym produces results that 7 minute programs can only dream of.

If it's this or sit on your ass, then it's great. If it's stop with serious gym work and do 7 minutes without equipment, then they are full of it.
__________________
iMac w/Retina 4GHz; 27" iMac, 3.4 GHz i7; 15" MBP, 2.53 GHz Core 2 Duo; 13" MBA 1.7 GHz i5; iPad (3rd Gen); iPad Mini; iPhone 6+;
Nunyabinez is offline   0 Reply With Quote
Old Jan 9, 2014, 02:42 PM   #5
aziatiklover
macrumors 68020
 
aziatiklover's Avatar
 
Join Date: Jul 2011
Location: 8.8.8.8 and 8.8.4.4
It is like Apple saying do you even lift bro?
__________________
ppleholic
aziatiklover is offline   2 Reply With Quote
Old Jan 9, 2014, 02:45 PM   #6
iPhD
macrumors member
 
Join Date: Jun 2007
Can't find the link

Can someone give me a nudge toward the "Jump into the new year" section?

I can find the app directly but it is not free. Alas, I cannot find the breadcrumb trail as described above so that the code is entered for free-ness.

Any help appreciated.


----
a mere few seconds later... As Roseanna Roseannadanna would say: Never mind. I was in the wrong app app. Apple Store app vs. App Store app continues to trip me up.

Last edited by iPhD; Jan 9, 2014 at 02:49 PM. Reason: Updated with what I learned
iPhD is offline   2 Reply With Quote
Old Jan 9, 2014, 02:48 PM   #7
Kilamite
macrumors G3
 
Kilamite's Avatar
 
Join Date: Mar 2007
Location: Scotland
Oh my, check out the video of the girl doing jumping jacks in the video. I think I'll definitely get some workouts from this app!
__________________
15" MacBook Pro 2GHz i7 8GB 750GB Hybrid | Mac mini 2.3GHz i7 16GB 1TB Fusion | OS X 10.10
iPhone 5 64GB | Apple TV 3 1080p | iOS 8
Home Theatre Hackintosh i3 3.5GHz 4GB 3TB | OS X 10.9

Last edited by Kilamite; Jan 9, 2014 at 02:53 PM.
Kilamite is offline   5 Reply With Quote
Old Jan 9, 2014, 02:49 PM   #8
Nunyabinez
macrumors 6502a
 
Nunyabinez's Avatar
 
Join Date: Apr 2010
Location: Provo, UT
Quote:
Originally Posted by iPhD View Post
Can someone give me a nudge toward the "Jump into the new year" section?

I can find the app directly but it is not free. Alas, I cannot find the breadcrumb trail as described above so that the code is entered for free-ness.

Any help appreciated.
Are you searching on your iPhone? It is free from iPhone store, $1.99 from computer. I couldn't find jump into new year either.
__________________
iMac w/Retina 4GHz; 27" iMac, 3.4 GHz i7; 15" MBP, 2.53 GHz Core 2 Duo; 13" MBA 1.7 GHz i5; iPad (3rd Gen); iPad Mini; iPhone 6+;
Nunyabinez is offline   0 Reply With Quote
Old Jan 9, 2014, 02:49 PM   #9
that1guyy
macrumors 6502
 
Join Date: Nov 2011
Quote:
Originally Posted by iPhD View Post
Can someone give me a nudge toward the "Jump into the new year" section?

I can find the app directly but it is not free. Alas, I cannot find the breadcrumb trail as described above so that the code is entered for free-ness.

Any help appreciated.
Same. There is no "Jump into the new year" section but the app is not free if you go to it directly.But there are other 7 minute workout apps that are free though.
__________________
I have a signature!
that1guyy is offline   1 Reply With Quote
Old Jan 9, 2014, 02:53 PM   #10
mainer4101
macrumors member
 
Join Date: Jun 2013
You have to download the Apple Store app from the app store. Then open the Apple Store app, and scroll down. "Jump into the new year" is right after "Get in shape and stay there" and right before "Upgrade your iPhone."

Then it will take you to a page where you need to "redeem a code" and then your download will begin automatically.
mainer4101 is offline   1 Reply With Quote
Old Jan 9, 2014, 02:53 PM   #11
barkster
macrumors newbie
 
Join Date: Nov 2003
Is this like 7 minute abs from Something About Mary?
barkster is offline   2 Reply With Quote
Old Jan 9, 2014, 02:54 PM   #12
iPhD
macrumors member
 
Join Date: Jun 2007
Quote:
Originally Posted by Nunyabinez View Post
Are you searching on your iPhone? It is free from iPhone store, $1.99 from computer. I couldn't find jump into new year either.
I finally found it. <sheesh> Using the Apple Store app, there is a Jump into the new year section just as pictured in the article.

Magic happens and you are moved into the App Store app and the Redeem a code function. I clicked on … well, I don't know what I clicked on … I think Redeem and the app downloaded for free.

Wow. I need caffeine. That was way too hard.
iPhD is offline   2 Reply With Quote
Old Jan 9, 2014, 02:56 PM   #13
jclo
Editor
 
Join Date: Dec 2012
Location: California
Quote:
Originally Posted by iPhD View Post
Can someone give me a nudge toward the "Jump into the new year" section?

I can find the app directly but it is not free. Alas, I cannot find the breadcrumb trail as described above so that the code is entered for free-ness.

Any help appreciated.


----
a mere few seconds later... As Roseanna Roseannadanna would say: Never mind. I was in the wrong app app. Apple Store app vs. App Store app continues to trip me up.
Quote:
Originally Posted by Nunyabinez View Post
Are you searching on your iPhone? It is free from iPhone store, $1.99 from computer. I couldn't find jump into new year either.
Quote:
Originally Posted by that1guyy View Post
Same. There is no "Jump into the new year" section but the app is not free if you go to it directly.But there are other 7 minute workout apps that are free though.
Are you guys looking in the U.S. version of the Apple Store app? Sometimes it takes a bit of time to populate since it is an over-the-air update.
jclo is offline   0 Reply With Quote
Old Jan 9, 2014, 02:59 PM   #14
Nunyabinez
macrumors 6502a
 
Nunyabinez's Avatar
 
Join Date: Apr 2010
Location: Provo, UT
Quote:
Originally Posted by jclo View Post
Are you guys looking in the U.S. version of the Apple Store app? Sometimes it takes a bit of time to populate since it is an over-the-air update.
I am in the US store and the last thing at the bottom of the page (both on mac and iPhone) is get in shape.

Maybe hasn't refreshed. But as I said, searching directly from iPhone found it fine.

EDIT: Now I understand it is the APPLE STORE App, not the APP STORE App. Confusingly similar names when you are looking for a free app, but it was my bad.
__________________
iMac w/Retina 4GHz; 27" iMac, 3.4 GHz i7; 15" MBP, 2.53 GHz Core 2 Duo; 13" MBA 1.7 GHz i5; iPad (3rd Gen); iPad Mini; iPhone 6+;
Nunyabinez is offline   0 Reply With Quote
Old Jan 9, 2014, 03:03 PM   #15
milo
macrumors 603
 
Join Date: Sep 2003
Quote:
Originally Posted by barkster View Post
Is this like 7 minute abs from Something About Mary?
Exactly what I thought. They did it as a joke and now they have it in real life. Kind of like how Pulp Fiction did a whole joke about a five dollar milkshake and now it's not hard to find those either.
milo is offline   0 Reply With Quote
Old Jan 9, 2014, 03:06 PM   #16
aristobrat
macrumors Demi-God
 
Join Date: Oct 2005
Location: Virginia Beach
Quote:
Originally Posted by Nunyabinez View Post
These seven minute workouts are the equivalent of an hour workout? What kind of workout?
From the app:

Quote:
Backed by peer-reviewed scientific research, the “7 minute workout” is becoming an international hit. The authors, Brett Kilka (C.S.C.S., B.S.) and Chris Jordan (M.S., C.S.C.S.) have written a very comprehensive research article that should really be read in its entirety.

http://mobile.journals.lww.com/acsm-...&article=00005

For those with little time or patience – here is our summary:

The researchers have put together 12 exercises that can be performed in seven minutes but achieve the equivalent of an hour’s workout. The catch is the following: you need to do them to the best of your abilities (high-intensity) and rest very little in between (10 seconds only). When rest intervals are too long though, it undermines the effectiveness of the workout. The 7 Minute Workout effectively increases your metabolism, so the benefits are in effect throughout the day.

The article goes into great detail as to why these 12 exercises were chosen in particular – it was not a random selection. For the sake of brevity, we have left out the details. From a practical standpoint though, we will point out that the exercises do not require any equipment, and therefore, can be performed anywhere and anytime. The researchers recommend doing the circuit 2-3 times if time allows.

What is the basis behind the workout though?

There is no debate in the fitness community that regular aerobic and resistance training results in increased physical energy, prevention of fatigue, decrease in insulin resistance (a major factor in Type II Diabetes development) and weight loss.

Traditional resistance training involves lifting weights for 8-12 repetitions and taking 1-2 minutes of rest. As a result, the sessions are rather long at 30 to 60 minutes and need to be done several times a week.

The “7 Minute Workout” does not abide by those rules. This engineered workout is based upon the concept of high-intensity circuit training or HICT. It is a combination of high-intensity aerobic and resistance training with limited rest placed in between. Numerous cited studies have shown that HICT achieves GREATER gains in SHORTER overall exercise time, than traditional workout routines.

What are the workout’s limitations?

The researches state that “although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables”. In short, this is the routine for the masses, not the elite. If you are an athlete, this workout is likely not for you. This is for those with busy lives that want to simply become or stay healthy and wish to achieve that goal with minimal time commitment.
aristobrat is offline   1 Reply With Quote
Old Jan 9, 2014, 03:13 PM   #17
Will do good
macrumors 6502
 
Join Date: Mar 2010
Location: Earth
Quote:
Originally Posted by Nunyabinez View Post
These seven minute workouts are the equivalent of an hour workout? What kind of workout?

I guarantee you that the hour I spend pushing heavy weights in the gym produces results that 7 minute programs can only dream of.

If it's this or sit on your ass, then it's great. If it's stop with serious gym work and do 7 minutes without equipment, then they are full of it.
Completely agreed, there's no short cut to health.
Will do good is offline   0 Reply With Quote
Old Jan 9, 2014, 03:13 PM   #18
SomeGuyDude
macrumors 6502a
 
SomeGuyDude's Avatar
 
Join Date: Mar 2011
Location: NEPA
Quote:
Originally Posted by milo View Post
Exactly what I thought. They did it as a joke and now they have it in real life. Kind of like how Pulp Fiction did a whole joke about a five dollar milkshake and now it's not hard to find those either.
It's not a joke, it's just not a "full workout program". However, it's a great way to energize in the morning and get your metabolism boosted for people who aren't quite ready to get into heading to the gym for an hour at a clip. Or for when you're busy and just need to get your heart pumping again.

I guarantee you I can give you a workout that's 16 minutes long and needs nothing more than a pullup bar and you'll be pretty shattered by the end of it.
__________________
I don't need to tell you that your bones can break.
SomeGuyDude is offline   0 Reply With Quote
Old Jan 9, 2014, 03:24 PM   #19
BigHonkingDeal
macrumors 6502a
 
BigHonkingDeal's Avatar
 
Join Date: Feb 2009
Location: Preparing to Ship
Quote:
Originally Posted by jclo View Post
Are you guys looking in the U.S. version of the Apple Store app? Sometimes it takes a bit of time to populate since it is an over-the-air update.
7 minute ABS

http://www.youtube.com/watch?v=pNZuJ8wvcNE
BigHonkingDeal is offline   1 Reply With Quote
Old Jan 9, 2014, 03:26 PM   #20
Nunyabinez
macrumors 6502a
 
Nunyabinez's Avatar
 
Join Date: Apr 2010
Location: Provo, UT
Quote:
Originally Posted by aristobrat View Post
What are the workout’s limitations?

The researches state that “although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables”. In short, this is the routine for the masses, not the elite. If you are an athlete, this workout is likely not for you. This is for those with busy lives that want to simply become or stay healthy and wish to achieve that goal with minimal time commitment.
This. Thanks for posting these details. Too often people use terms like "fit" or "healthy" without clarifying what they mean. I am diabetic, and a fitness buff so I take exercise very seriously and 7 minutes is going to be a big decrease for me, even if it saves me some time.

However, I got the app, because it would be great to use when traveling if I don't have equipment at my disposal.
__________________
iMac w/Retina 4GHz; 27" iMac, 3.4 GHz i7; 15" MBP, 2.53 GHz Core 2 Duo; 13" MBA 1.7 GHz i5; iPad (3rd Gen); iPad Mini; iPhone 6+;
Nunyabinez is offline   0 Reply With Quote
Old Jan 9, 2014, 03:35 PM   #21
sambredeson
macrumors newbie
 
Join Date: Mar 2012
Location: Chicago, IL (Oak Park)
Quote:
Originally Posted by Nunyabinez View Post
These seven minute workouts are the equivalent of an hour workout? What kind of workout?

I guarantee you that the hour I spend pushing heavy weights in the gym produces results that 7 minute programs can only dream of.

If it's this or sit on your ass, then it's great. If it's stop with serious gym work and do 7 minutes without equipment, then they are full of it.
Pushing heavy weights around is great for building muscle, but it actually does very little for your overall health. There are all kinds of people in the world with huge muscles but that couldn't run a mile if they had to.

A 7-minute workout with no equipment almost certainly focuses on increased heart and breathing rate, which both do much more for your general health than large muscles.

In short, you are right that this workout can only dream of the results your heavy weights provide, but the opposite is also true.
sambredeson is offline   5 Reply With Quote
Old Jan 9, 2014, 03:42 PM   #22
milo
macrumors 603
 
Join Date: Sep 2003
Quote:
Originally Posted by SomeGuyDude View Post
It's not a joke
I meant that the movie There's Something About Mary did it as a joke. Sorry I wasn't more clear.
milo is offline   0 Reply With Quote
Old Jan 9, 2014, 03:45 PM   #23
Nunyabinez
macrumors 6502a
 
Nunyabinez's Avatar
 
Join Date: Apr 2010
Location: Provo, UT
Quote:
Originally Posted by sambredeson View Post
Pushing heavy weights around is great for building muscle, but it actually does very little for your overall health. There are all kinds of people in the world with huge muscles but that couldn't run a mile if they had to.

A 7-minute workout with no equipment almost certainly focuses on increased heart and breathing rate, which both do much more for your general health than large muscles.

In short, you are right that this workout can only dream of the results your heavy weights provide, but the opposite is also true.
True, and for the vast majority of people this will meet their needs and be a big improvement over being sedentary.

I have other issues though. I have a specific arthritis that attacks the spine, so I do Yoga and Pilates. Yes, men do Pilates and if you want a rock-hard core it is awesome.

I try to get in some treadmill work to keep the cardio in shape, but while Yoga and Pilates are not designed to be aerobic, they still seem to provide similar benefits.

I actually wish I could only spend 7 minutes woking out, but I have a body that demands substantial exercise. As a side effect, I don't look anywhere near my age, but if I stop few even a few days, I start to get in trouble.
__________________
iMac w/Retina 4GHz; 27" iMac, 3.4 GHz i7; 15" MBP, 2.53 GHz Core 2 Duo; 13" MBA 1.7 GHz i5; iPad (3rd Gen); iPad Mini; iPhone 6+;
Nunyabinez is offline   1 Reply With Quote
Old Jan 9, 2014, 05:03 PM   #24
jonAppleSeed
macrumors regular
 
Join Date: Mar 2013
Quote:
Originally Posted by Nunyabinez View Post
These seven minute workouts are the equivalent of an hour workout? What kind of workout?

I guarantee you that the hour I spend pushing heavy weights in the gym produces results that 7 minute programs can only dream of.

If it's this or sit on your ass, then it's great. If it's stop with serious gym work and do 7 minutes without equipment, then they are full of it.
You do these during your cutting phase, not a replacement for your bulk phase.

I usually put on 2 - 5 lbs of fat for every 7 - 10 lbs of muscle. Stuff like P90X works wonders to trim the fat but you need to keep your macros in check to keep the muscle gain during the cut.
jonAppleSeed is offline   0 Reply With Quote
Old Jan 9, 2014, 06:07 PM   #25
Anonymous Freak
macrumors 601
 
Anonymous Freak's Avatar
 
Join Date: Dec 2002
Location: Cascadia
For people who are having problems finding it...

It is not in the App store app: NOT THIS ONE

It is in the Apple Store app:
__________________

20" Aluminum iMac 7,1 (mid-2007, Santa Rosa,) upgraded to 2.6 GHz Penryn, 6 GB RAM, 1 TB HD, 4 TB total external hard drive
Anonymous Freak is offline   1 Reply With Quote

Reply
MacRumors Forums > News and Article Discussion > iOS Blog Discussion

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Similar Threads
thread Thread Starter Forum Replies Last Post
Apple Pulls Top Free iOS App 'Weed Firm' from App Store MacRumors MacRumors.com News Discussion 148 Jun 2, 2014 05:48 PM
Official 'Tetris' App Now Free in Apple Store App Promotion MacRumors iOS Blog Discussion 70 Feb 17, 2014 09:30 PM
Apple Updates Apple Store App with Free iBookstore Offering MacRumors MacRumors.com News Discussion 27 Aug 13, 2013 04:47 PM
Kickstarter funded game Chuck's Challenge 3D out now on the Play Store, FREE Jessica Lares Alternatives to iOS and iOS Devices 0 Jul 31, 2013 01:18 PM
'Apple Store' iOS App Update Coming Tuesday with Free iTunes Store, App Store, and iBookstore Deals MacRumors MacRumors.com News Discussion 77 Jul 31, 2013 04:48 AM

Forum Jump

All times are GMT -5. The time now is 12:59 AM.

Mac Rumors | Mac | iPhone | iPhone Game Reviews | iPhone Apps

Mobile Version | Fixed | Fluid | Fluid HD
Copyright 2002-2013, MacRumors.com, LLC