7 Minute Timer

Press Start to count down 7 minutes.

This free 7 minute timer counts down 7 minutes with a shrinking red disc you can read at a glance. 7 minutes is 420 seconds (four hundred and twenty seconds). It is the length of the famous seven minute workout, a classic hard-boiled egg and a short HIIT circuit.

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What a 7 minute timer is good for

The seven minute workout became famous after a 2013 article in the American College of Sports Medicine’s Health & Fitness Journal described twelve body-weight exercises done for 30 seconds each with short rests. Seven minutes is also the time most cooks use for a fully set, sliceable egg.

The seven minute workout

Twelve exercises, from jumping jacks to side planks, each held for 30 seconds with 10 seconds between. Run the timer for the full circuit and move on whenever you finish an exercise.

Hard-boiled eggs

Seven minutes in simmering water gives a firm yolk that is still bright yellow, perfect for salads and lunch boxes. Plunge into cold water when the alarm sounds.

A HIIT finisher

A short high-intensity circuit at the end of a session works well at seven minutes: hard enough to count, short enough to keep the quality high.

A quick pasta check

Thin pastas like angel hair and some fresh pasta are ready in about seven minutes.

To pace yourself, glance at the disc rather than the numbers. With the 7 minute timer running, half the colour has gone after 3 minutes 30 seconds, and when only a quarter is left you have 1 minute 45 seconds to wrap up. Open fullscreen if the timer needs to be read across a room, and add a label so everyone knows what the 7 minutes are for.

How to use the 7 minute timer

  1. It is ready

    The dial is already set to 7 minutes. To change it, drag the disc, tap a preset or open Custom.

  2. Press Start

    Or press the Space bar. The red disc shrinks back towards 12 o’clock as the time runs down.

  3. Watch the disc

    Read the time left at a glance, or open fullscreen for a big dial that fills the screen.

  4. Time’s up

    Your alarm plays until you press Stop. Press Reset or R to run the same time again.

7 minutes in other units

7 minutes equals
Seconds420
Minutes7
Hours0.1167
Fraction of a day0.0049

Why use this timer

Why a visual timer helps

A shrinking disc turns time into something you can see. You read how much is left at a glance, without doing sums on a clock, and an invisible deadline feels less stressful when you can watch it approach. That is why visual timers are a staple in classrooms and are widely used by people with ADHD and autistic children and adults. Read our guide to using a visual timer, how it helps with ADHD time blindness, classroom transitions and autism.

Why this timer is accurate

The countdown is anchored to your device clock rather than counted in animation frames. It does not drift if you switch tabs or your screen sleeps: it keeps running in the background and still sounds the alarm on time. When you come back, the disc jumps straight to the correct position.

Frequently asked questions

There are 420 seconds in 7 minutes. That is 0.1167 of an hour, or four hundred and twenty seconds written out.

The seven minute body-weight workout, a firm but bright hard-boiled egg, a short HIIT finisher at the end of training or checking thin pasta.

Yes. The 7 minute countdown is anchored to your device clock rather than counted frame by frame, so it stays accurate in a background tab and the alarm still fires when the 7 minutes are up.

No. The 7 minute timer runs in your browser on phone, tablet and desktop. It is free, and there is no account, app or download.

Yes. Press the fullscreen button or the F key. The dial fills the screen, so the remaining part of the 7 minutes is readable from the back of the room.

Yes, once this page has loaded. Nothing is sent over the network while the 7 minutes count down, so a dropped connection will not stop the timer.

It is a circuit of twelve body-weight exercises, each done for 30 seconds with about 10 seconds of rest, designed to fit a full workout into seven minutes. This 7 minute timer covers one complete round.

When the 7 minutes are up the disc is empty, the screen shows Time’s up! and your alarm plays until you press Stop. It stops by itself after five minutes.

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