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7-Minute Workout (HICT)


7-Minute Workout application for Garmin watches.</p><p></p><p>This watch application drives you through the execution of 13 exercises described in literature as High-Intensity Circuit Training.</p><p></p><p>Read more in this article from ACSM's Health and Fitness Journal:</p><p></p><p>The watch displays a timer for the 30-second exercises followed by 10-second rest period ...

What’s New

NOTE: If you get the message: "This app requires an update of your model. Please use Garmin Express to update your model.", this is a known issue from Garmin (app store), see forum: Device Update Needed (</p><p></p><p>v.1.13 - 2017-02-10</p><p></p><p>- Add activity type: flexibility training.</p><p>- Add Ge...

Additional Information


This app requires access to:

  • FIT files (activity recordings)
  • Sensor data (i.e., ANT+, heart rate, compass)
  • ForeAthlete® 230J ForeAthlete® 230J
  • ForeAthlete® 235J ForeAthlete® 235J
  • ForeAthlete® 630J ForeAthlete® 630J
  • ForeAthlete® 735XTJ ForeAthlete® 735XTJ
  • ForeAthlete® 920XTJ ForeAthlete® 920XTJ
  • Forerunner® 230 Forerunner® 230
  • Forerunner® 235 Forerunner® 235
  • Forerunner® 630 Forerunner® 630
  • Forerunner® 735XT Forerunner® 735XT
  • Forerunner® 920XT Forerunner® 920XT
  • fēnix® 3 fēnix® 3
  • fēnix® 3 HR fēnix® 3 HR
  • fēnix® 5 fēnix® 5
  • fēnix® 5S fēnix® 5S
  • fēnix® 5X fēnix® 5X
  • fēnix® Chronos fēnix® Chronos
  • vívoactive® vívoactive®
  • vívoactive® HR vívoactive® HR
Average Rating: (55 Ratings)

February 19, 2017 | Version 1.13

Great app!

February 11, 2017 | Version 1.13

Good App and Thanks for included German Support so fast. :)

February 10, 2017 | Version 1.13

Garmin Express crashes where i try to open options.

Developer Reply
February 11, 2017, obagot

Thank you for your feedback. As I cannot reproduce your issue, I have opened an issue on the project site:

February 6, 2017 | Version 1.12

Great App. I like the 10sec notification and the exercises chosen. Would it be possible to customize the duration locally (e.g. 45sec instead of 30sec when improving own fitness)

Developer Reply
February 10, 2017, obagot

Thank you for your comment! It is possible to configure the duration of exercise and rest periods. Use the menu button on the watch for the options!

January 27, 2017 | Version 1.12

Perso... j'adore

Developer Reply
February 10, 2017, obagot

Merci ! ;-)

January 27, 2017 | Version 1.12


Developer Reply
January 28, 2017, obagot

Thank you for your cmment. I will be happy to support Chinese if a translation is sent to me. Please use Contact Developer link. See file:

January 22, 2017 | Version 1.12

Really good app. Please consider changing names of exercises to actual exercise name.

January 20, 2017 | Version 1.12

Most useful add on yet. It took a check on YouTube to find out what all the calisthenics moves were. Searched "7 minute circuit training." Also, in order to get some aerobics "intensity minutes" credited I doubled the number of exercises to 26 so going through the circuit twice at 17'10" total. That goes over the 10' minimum to log intensity minutes. I get credited anywhere from 0-20 minutes depending on my heart rate.

Developer Reply
January 28, 2017, obagot

Thank your for your comment. The 7-minute exercises are taken from ACSM'S Health & Fitness Journal: High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment:

January 15, 2017 | Version 1.12

Really good app. Would be cool to be able to download different 7min workouts

January 15, 2017 | Version 1.12

VIVOACTIVE HR - Qualcosa non funziona nel rilevamento del "tempo in zona": nonostante l'attività duri oltre 8 minuti, nella verifica dati "ultimo sport" vengono rilevati solo 29 secondi nelle prime due fasce e di conseguenza il dato non viene acquisito ai fini del raggiungimento della soglia dei minuti di intensità. Peccato, perchè il potenziale di quest'app è notevole

Developer Reply
January 16, 2017, obagot

Thank you for your review. I am not sure to fully understand your concern. Please open an issue on the project site ( or use the "Contact developer / Contatta sviluppatore" link.

January 15, 2017 | Version 1.12

Great app! Very easy to use and works like it should.

January 14, 2017 | Version 1.12

Great for quick morning wake-up sesión. Looking forward to additional configurations.

January 10, 2017 | Version 1.12

Great app,Now lm using each day morning,perfect for wake up.Thanks.

December 31, 2016 | Version 1.10

Great app! Works like a charm on the FR230. It's totally customizable and includes strength, cardio, and 7-minute modes. You can set and reduce or increase your rest time, or even totally remove it! tip: I didn't know this at first, but the green words on the top of the screen show what you're doing now, and the orange font is what's next. If there is a rest time, it's between exercises and it doesn't show that as next.

Developer Reply
January 6, 2017, obagot

Thank you for your review. This is a great summary!

December 26, 2016 | Version 1.10

Great interval training app! Lovely that it includes calories too! The only issue I have is the 10 second vibrations, I wish this was configurable, I don't always need to know when 10 second have passed.

Developer Reply
January 6, 2017, obagot

Thank you for your review. The vibrations are now configurable by notification policy. Enjoy!

December 1, 2016 | Version 1.10

got me warmed up and sweaty. great little app, wish it had the light on the watch though as it was hard to see what ex to do next

Developer Reply
January 6, 2017, obagot

Thank you for your review. The backlight now turns on for 3 seconds upon notification (v1.12).

November 27, 2016 | Version 1.10

This got me sweating in just a few minutes.

November 18, 2016 | Version 1.10

Great App, very easy! Top with Fenix 3 & Firmware 8.0

November 4, 2016 | Version 1.9-upd

Very usefull application! Thanks a lot! Please, add vibro alarm every 10 sec on/off ability

October 13, 2016 | Version 1.8-upd

Nice & easy !! Great job Thanks

September 22, 2016 | Version 1.8-upd

Super simple and clean. I loved how it takes no willpower to think of exercises, reps, and rest time; just click start and follow along. Would love to have the workouts update to a new set every week to keep it fresh.

September 6, 2016 | Version 1.8-upd

Good app. I would only ask for a list of exercises before hand. well worth the 7 minutes! when is the 14 and 21 minute version coming out :)

August 29, 2016 | Version 1.8

Perfect app. % starts. gives me a super start in a day. I would love to have more apps like this one. where exercises agiven by name. perhaps in settings ideally I could change the time (for instance 45 seconds instead 30 seconds). I dont stop looking for toher workouts for garmin and this is the only one simple app so far.

August 11, 2016 | Version 1.7

Please add a setting for vibration after count down hits 0

August 4, 2016 | Version 1.7

I love this for getting in a quick workout while baby is napping. I don't need to find equipment, just start the app

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