The 7-Minute Workout is a quick, guided exercise session built into Vantage Fit. It's designed for people who want an effective full-body workout but don't have a lot of time -- perfect for a morning energy boost, a midday break, or a quick session before dinner.
How to Start
- Tap the Plus (+) button on the Summary tab
- Select Start 7-Minute Workout from the menu
What the Workout Includes
The 7-Minute Workout is a structured series of exercises performed back-to-back with short rest intervals. Each exercise targets different muscle groups, giving you a balanced full-body session in just seven minutes.
The session includes:
- Video demonstrations for each exercise, so you can follow along with proper form
- Timed intervals that tell you exactly when to exercise and when to rest
- Audio or visual cues to transition between exercises
- A countdown timer showing how much time remains
How It Works
The workout follows a high-intensity interval training (HIIT) format:
- The first exercise appears on screen with a video demonstration
- Perform the exercise for the allotted time (typically 30 seconds)
- A short rest period follows (typically 10 seconds)
- The next exercise begins automatically
- Repeat through the full circuit until the seven minutes are up
You don't need any equipment -- all exercises use your body weight. You also don't need much space. A small area where you can stand, sit on the floor, and extend your arms is enough.
Tip: Have a mat or soft surface handy for floor exercises. A towel works in a pinch.
After the Workout
When the session ends, Vantage Fit logs the activity automatically. The workout counts toward your daily active minutes and active calories, contributing to your activity rings.
Who Is This For?
The 7-Minute Workout is great for:
- Beginners looking for a structured introduction to exercise
- Busy professionals who can squeeze in a short session between meetings
- People working from home who want to break up long stretches of sitting
- Anyone who wants a quick, no-equipment workout they can do anywhere
If you find seven minutes too easy, you can always run the workout multiple times for a longer session.
Note: If you have any injuries or health conditions, consult with a healthcare professional before starting a new exercise routine. Modify or skip any exercises that cause pain.
Tips for Getting the Most Out of It
- Follow the form shown in the videos -- Proper form prevents injury and makes exercises more effective
- Push yourself during the work intervals -- Seven minutes is short, so intensity matters
- Breathe steadily -- Don't hold your breath during exercises
- Do it consistently -- A quick daily workout builds a habit. Even on busy days, you can find seven minutes
- Warm up first -- A few minutes of light movement (walking, arm circles) before the session helps prevent strain
Need more help? Contact support from Settings → Help in the app.
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