Impact of a Mobile Exercise Application on Sleep, Pain, and Fitness in Healthy Adults

The experimental group will utilize the official "7-Minute Workout®" mobile application, developed by the Johnson & Johnson Human Performance Institute. Based on High-Intensity Circuit Training (HICT) and High-Intensity Interval Training (HIIT) principles, the program consists of 12 alternating bodyweight exercises targeting major muscle groups. Each exercise is performed for 30 seconds, followed by a 10-second rest period. The routine combines aerobic and resistance exercises and includes a 2-minute warm-up and a 3-minute cool-down phase. The app is freely accessible on both Android and iOS platforms.

As described in the American College of Sports Medicine's Health & Fitness Journal, the core workout consists of 12 bodyweight exercises alternating between major muscle groups. Each exercise is performed for 30 seconds, followed by a 10-second rest period. The training protocol was provided to the participants in a written/text format, containing comprehensive and detailed instructions for each movement.

The program includes the following optional warm-up and cool-down protocols:

Warm-up exercises (~2 minutes): Shoulder rolls, arm hugs, standing knee pulls, and standing trunk rotations.

Cool-down exercises (~3 minutes): Seated posterior leg stretches, quadriceps stretches using chair support, arm flexion (upward, forward, and backward), and posterior arm stretches.