The benefits of modest amounts of exercise are in how you FEEL (energized) more than how you LOOK.

Another benefit is that, because it takes little time, you're much more likely to do it.

I don't think the 7-minute Workout was supposed to give you large muscle mass. It's supposed to simulate the effects of high intensity training, which may make you more toned but not make you the Hulk.

According to the article the program "essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort". I remember reading this article when it was published (i think it was posted here on HN) and thinking it was just hyperbole, scientific claims notwithstanding. I'm happy someone has actually tried it and reported the results back, but I think it clearly demonstrates the hyperbolic nature of the claims.

The paper makes more modest claims -

* Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables (3). If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.

[...]

HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness.*

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/050...

Personally, I think the guy gets much more attractive as time goes on. Much less fat and better defined muscles.

Granted he's not completely stacked or anything, but I don't think that's what the program was designed to do - and some guys look silly with huge muscles anyway.

It really feels in my body like running + weightlifting for about an hour and a half. That is what I was doing about a year ago to get the same results I am getting today.

I don't know, maybe I was expecting more given the article, but I'm sure even 7 minutes a day go a long way when it comes to feeling better and energized. I'm still skeptic about the claim that you can swap an hour-and-a-half long routine for 7 minutes worth of intense training.

Try it out yourself and let us know ;)

I just started a similar thing, and I'd say he did gain a "lot", the fat loss is not enough to show the small muscle gain but he probably feels having a lot more strength and overall energy.

I'll see if I can find some pictures of last winter, when I weighted 73kg, and felt like a sloth.

That won't be necessary, I think the lesson here is that we should invest at least an hour a day working out to see substantial results. Maybe, as it's been said up here this kind of program is more useful for overweight people where a longer training session could actually be dangerous.

what do you think of the 7min workout so far?

It is amazing. I am getting better results with 7 minutes a day than when I was training for 3 hours a week. It's like a caffeine boost in the morning, and lasts for at least 12 hours.

No offense, but I question whether you were working out properly previously.

I have been doing martial arts for about 6 years with different teachers. I think they have taught me how to work out properly. What I've seen is that exercising gets you diminished benefits as training tome increases. For now, 7 minutes a day is just fine.