From reading the article it seems like this is intended to be a form of high intensity training (HIT). The idea behind HIT is that intensity is more important f

From reading the article it seems like this is intended to be a form of high intensity training (HIT). The idea behind HIT is that intensity is more important for results than duration. There are plenty of studies showing the importance of workout intensity. Probably the most well known (and consequently misused) is the work done by Dr Tabata. His original protocol was very specific but Tabata training has become a shorthand for eight sets of twenty seconds of intense exercise with ten second rests between sets. People disagree about the tradeoffs between intensity and duration. I'm not an expert on that so my opinion isn't really helpful on that topic. However, I do see some potential problems with the seven minute workout. It's really hard to increase the intensity of several of the exercises. It's really hard to increase the intensity of wall sit, plank and side plank. Once your thighs are parallel to the floor the only way to increase wall sit intensity is to add weight. You can make planks harder by positioning your arms higher up but once again you'll hit a limit pretty fast. This is probably a decent workout for a beginner but because it doesn't scale well with fitness level I don't see it staying effective. Having said that this is definitely better than nothing and the convenience makes it likely that a beginner will be willing to try it.