January 9th, 2014

Make Every Minute Count with Johnson & Johnson’s Official 7 Minute Workout App

by Chris Jordan, Director of Exercise Physiology, Human Performance Institute Division of Wellness & Prevention, Inc., a Johnson & Johnson company


A new year. It’s a time that often makes us think of new beginnings. However, I’ve learned through my work at the Human Performance Institute (HPI) that a new beginning is possible any day—every day—of the year. At HPI we work with individuals who are interested in changing their lives for the better, performing at higher levels, and being more fully engaged with their lives.

Today, the Johnson & Johnson Official 7 Minute Workout App is being released. I’m proud to have been a part of its making. In creating the 7 Minute Workout, I had simplicity in mind and the app captures that essence perfectly. It is also an excellent way to engage with your health on a regular basis. Taking time to move your body can also help you focus your mind.

Daily demands can take their toll on your energy—physically, emotionally, and mentally. This fatigue can result in disengagement with the things that matter most to you, becoming disconnected with work, family, friends, health and your own sense of well being. At HPI, this is something that we think about all the time. Managing energy means being healthy in body and mind, helping you to be fully engaged with what you love in life. We all find meaning in different things in life but we all have a body to take care of to ensure we have the energy we need. Having more physical energy can help you connect with where you find meaning and vice versa.

Workouts in the app are designed to build both aerobic and muscular fitness and can be performed most anywhere in a short amount of time. The app also contains 36 body resistance exercises with a dozen different workouts with more than 1,000 different variations…and all that’s needed is a chair, a wall, and your own body weight.

Hoping that all of your new beginnings this year are fruitful and this app quickly becomes an important part of your regular exercise routine.

I invite you to download the app now on the iTunes App Store.  The app will be available on Google Play beginning January 21.


Chris-JordanChris Jordan, MS, CSCS, NSCA-CPT, ACSM HFI/APT, the Director of Exercise Physiology at the Human Performance Institute, designed and implemented the movement/exercise components of the Corporate Athlete Course, and is responsible for the development and execution of all corporate fitness programming. Chris holds a Master of Science degree in Exercise Physiology with distinction from the Leeds Metropolitan University in the United Kingdom, and a Bachelor of Science in Applied Biological Sciences from the University of West England, Bristol in the United Kingdom.

23 Responses to “Make Every Minute Count with Johnson & Johnson’s Official 7 Minute Workout App”

  1. Tania says

    Something interesting. As I’m a sportswoman, I prefer usual 1 hour workout when I can work at all ground of muscles, but for business people it is really an asset.

  2. Devon Eyer says

    The Human Performance Institude recommends the workout as a part of a healthy physical fitness routine, and recommends that the workout be done no more than 3 three times a week, on non-consecutive days.

  3. Ty says

    When you state ‘…as part of a healthy physical fitness routine,’ in your response above – does this mean we should include the 7-Minute Workout alongside an established exercise (weekly) program (i.e. weight training M,W,F & cardio T,R, etc.)? Thanks much!


  4. Devon Eyer says

    Hi Ty,

    We asked Chris Jordan to weigh in on your question. Here’s his response:

    Ideally, we recommend individuals safely progress to performing three circuits for an approximate 20-minute, non-stop, high-intensity circuit workout. This high-intensity circuit with resistance exercises could be substituted for one, or more, of your traditional weight training workouts on Monday, Wednesday or Friday. We recommend high-intensity circuit workouts with resistance exercises be performed on no more than three, non-consecutive days each week. As we state in the “Science Behind the 7 Minute Workout” video that’s part of the app, variety is an important component of any long-term fitness program and we encourage individuals to use other modes of exercise (e.g. cardio and weight training equipment) when time and access to equipment and facilities allow. Take a look at the “Workout Library” for other, more challenging workouts and, if safe and appropriate for you, give one of them a try. If you are not certain, please consult with your doctor and a certified fitness professional for guidance.

    Hope that helps!

  5. Devon Eyer says

    Hi Sunny,

    We asked Chris Jordan to help answer your question. Here is his response:

    The 7-Minute Workout, and the other variations on the our app, are based upon high-intensity interval training and circuit training using both aerobic and resistance exercises. We recommend progressing to three circuits for an approximate 20-minute, non-stop high-intensity workout on three non-consecutive days each week to allow the body sufficient recovery. Performing this type of workout daily can lead to overtraining and potentially injury.

    Hope that helps!

  6. Devon Eyer says

    Hi Bryan,

    We asked Chris Jordan for some input on your question. Here’s some information he provided:

    Great question! Measuring the precise calorie expenditure of any physical activity requires expensive equipment and a qualified individual. Consequently, the calorie expenditure of activities are often estimated. For constant-intensity, aerobic activities (e.g. walking at 2.5 mph, running at 6 mph, etc.), estimating calorie expenditure is relatively easy, but still subject to error. For varied-intensity and/or discontinuous activities such as resistance training and circuit training, estimating calorie expenditure is more difficult and more prone to error.

    However, exercise intensity is an important factor. The greater the exercise intensity, the greater the number of calories burned per minute. Ideally, we recommend progressing to three circuits of the 7-minute workout for an approximate 20-minute, non-stop, high-intensity circuit training workout to help maximize the health and fitness benefits (including calorie expenditure and post-exercise calorie burn). Take a look at the other 12 workouts in the “Workout Library” on the 7-Minute Workout app for some great alternatives with different exercises for all fitness levels.

    Finally, the 7-minute workout was featured on ABC News with Diane Sawyer. Coincidentally, they asked an exercise physiologist from the Hospital for Special Surgery to measure the calories burned by a female volunteer performing the workout.

    Hope that helps!

  7. Devon Eyer says

    Hi Dorothy,

    Thanks for your question. We checked with the 7 Minute Workout team to get an answer. Here is what they said:

    In crafting the experience of the 7 Minute Workout app, the team studied the needs of consumers and the challenges with fitting exercise into their busy lives. Mobile was the best initial way to provide the most benefit to the highest number of users around the world. The team is always evaluating additional opportunities to make the experience available to more people. While we don’t have any announcements to make at the moment, we are exploring what the options and possibilities are for the evolution of the 7 Minute experience outside of smart phones and tablets.

    Hope that helps!

  8. Lorrie says

    I agree with Dorohy above-but your response doesn’t help any;there must be enough of us out here without the required gadgetry; I don’t have any either

  9. Jackie Sherman says

    I find that the 5 seconds between exercises is not enough for me to adequately set-up/prepare for the next exercise. Is there any way within the app to adjust the # of seconds between exercises?

    Thank you,

  10. Devon Eyer says

    Hi Jackie,

    We spoke to our Wellness & Prevention team, and here’s what they had to say:

    Thanks for the comment. The intervals between the exercise moves in the Official 7 Minute Workout are a key element of the design of the workout.
    High Intensity Interval Training (HIIT)–intervals of rest combined with intervals of high intensity exercise–is one of the key, science based aspects of the workout. Depending on the workout, there are three interval lengths that the app may use–5, 10, and 15 seconds. The length of the rest intervals combined with the intensity of the exercises result in an efficient and effective workout. Because the rest intervals are part of the science of the workout, they are not currently user selectable. The app, however, does include a pause button that the user can enable at any time during the work exercises or the rest interval if more time is needed.

  11. Deb s says

    great app. It needs a calorie calculator, ie, I include my weight in preferences and it tells me calories burned at end. It would also be great if it integrated with under Armours My Fitness Pal app

  12. Michael Cannon says

    I’m coming up on 50 workouts at 2-3 week. I’m currently at fitness level 5, 3-cycle, and 5-seconds for the past dozen or so. My problem is despite running Smart Workout, I’m starting to find myself bored or not getting the original burn. So what’s next for ramping up this excellent app.

    Also, any thoughts to gamification and groups for organization based fitness tracking?

  13. Devon Eyer says

    Hi Michael,
    Thanks for your question. We checked with Chris Jordan for an answer:

    Congratulations on your workout achievement with The Johnson & Johnson Official 7 Minute Workout App and thank you for your positive feedback. We are tracking all feedback and will certainly consider them it for future enhancements and updates to our App.

    In the meantime, try designing your own custom workouts (Go to the “Workout Library” and select “My Custom Workouts”). You will be able to create some new workouts and add some variety. Variety alone can help you challenge yourself physically, and mentally, again. Also, try selecting the 12 exercises you find most demanding and combining them into one workout. In addition, you can select the order of the Total, Lower, Upper and Core exercises. For example, you could select Burpees, followed by Power Squats, Power Push-ups, and Advanced Bird Dog for a particularly challenging start to your workout.

    Finally, remember to give your best effort to each and every exercise. I am sure you doing this, but it is a key factor in the design of this high-intensity circuit training workout to make every minute count


  14. Shlomo Shidlovski says

    Why todate there is a big difference between the application on iOS having 72 exercises and an application totally debugged, whereas on Android it is still the old version of just 36 exercises with some bugs and has no notification to change sides on two-sides exercises.
    This comment I have heard from many disappointed users and J&J will be appreciated by many people who switch phones and tablets.

  15. Devon Eyer says


    We checked with our Health & Wellness team to get an answer for you. Here’s what they said:

    Thanks for the feedback on The Johnson & Johnson Official 7 Minute Workout® App for Android. We continue to invest in both the iOS and Android versions of the app. Like the approach for many apps, we often launch features on one particular platform, and over time migrate those features to other platforms. Android is an important platform for us, and we are actively evaluating additional features and content for that version of the app.

  16. Vijay Gopal says

    I find it very tiring to do the third cycle. But when I do two cycles I find it just right – demanding without leaving me exhausted. In fact, I feel on a mild high. My question is that if I am doing 2 cycles (Moderate intensity)then can I exercise every day? Or will doing the plan, everyday, at moderate intensity – lead to over-exercising?

  17. Devon Eyer says

    Vijay, we asked Chris Jordan to weigh in on your question. Here’s his reply:

    Yes, you can perform moderate-intensity activity on most of days of the week. If two cycles of the workout feels “just right” and moderate in intensity, as you suggest, doing it most days of the week can help you achieve your health and fitness goals. Remember to get sufficient recovery and perhaps take one day of rest each week. Also, try varying the exercises and rest intervals using the “Custom Workout” feature on the app. It’s a great way to help prevent over-exercising and gain greater fitness benefits. Finally, if you experience any signs and symptoms of over-exercise, such as general fatigue, excessive muscle soreness, irritability, then try taking a day or two off to fully recovery. Hope this helps and thank you for your question.

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