> Is a daily 7-minute workout better than a 30-minute workout three or four times per week?

The best workout is the one you'll actually do; I suspect this program is appealing to the crowd that figures they can fit in 7 minutes, but not 30.

EXACTLY

I usually do a 20-25 minute VR workout using a game I developed for myself.

You could say it is optimized to give the maximum full body workout you can do in a limited space with no additional equippment (except for the VR headset of course).

I top out at 17.9 kcal/min tracked with a Polar H10 chest strap and the vrhealth institute app.

Here is a shorter workout of last night [1] it's 328kcal in a little over 18 minutes.

The game has the very <s>inspiring</s> name VRWorkout [2]

[1] https://twitter.com/MichaelGschwan5/status/12730156899730391... [2] https://vrworkout.at

Physical training follows a fairly typical bell curve-ish dose/response relationship, where more training gives you less and less benefit until you reach a point where your recovery cannot catch up and you get worse. 7 min per day isn't bad because it's a very small time investment that can yield a lot of result for anybody who cannot do anything else, but that's really about it. If you are liking Mark Lauren's strategy you should stick with it. You could probably do both ML's program and this one to be honest.

The 2018 guidelines of activity for physical activity for general health [1] are the following:

* 150 to 300 minutes per week of moderate-intensity aerobic physical activity, OR;

* 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, AND;

* Resistance training of moderate or greater intensity involving all major muscle groups on 2 or more days per week.

[1]: (PDF warning) https://health.gov/sites/default/files/2019-09/Physical_Acti...

I always say the best workout is the one you look forward to. If you are currently doing 30min 3-4x a week - and you change the exercises every 2 weeks (so you don't plateau0 - then you are following what most trainers would say is the ideal protocol for strength training. You're also hitting the CDC guidelines. Ideally you would also be getting 120-150min of vigorous cardio in there as well.

Definitely going to check Mark Lauren out. Thanks for the tip! The 7-min workouts tend to work best for people who are too busy for 30-min workouts, or they are looking for something to "mix it up." For instance, they've been doing the same ab workout forever. Our 30-day ab program delivers a new 7-min ab workout every day, so you learn a lot of new moves!

Not to be needlessly confrontational, but unless you are referring to general training modalities (change in load/volume/RPE) the change of exercise every 2 weeks is definitely not a good thing for strength training. A big part of strength is skill acquisition both in terms of technique and in terms of neuromuscular efficiency, and that necessitates giving yourself enough time to learn a movement to a repeatable form (i.e. maybe not perfect, but consistent) and then enough time for your muscles to accommodate to higher and higher loads. If you don't then you are putting yourself in a perpetual state of learning a new movement, instead of getting good at it.

Not at all even when factoring intensity