For me, personally, that wouldn't be anywhere near enough. I wouldn't settle for a training below an hour (probably the result of training over the years, so...).
I'd get out of that only about half of warm-up for the rest hour to two.
Just as is with diet and eating, you have to listen to your body what you need, it is similar with physical training. It's what I've noticed. Sometimes you feel like doing some exercises or exercising some specific muscles, other times others. Some times some exercises you don't want to do at all, just doesn't feel right. Body knows in this regard as well, it's best to listen to it.
I used to have workout routines/plans/whatever and I dropped them months before I went raw. And began listening more to what my body feels like and tells me. Still had a general idea of what to train a training-day, a general area, but nothing specific muscle wise nor exercise wise. When training, should increase physical load from time to time, so the body would get stronger and more enduring.
I as well did keep in mind that from bigger muscles to smaller ones (in the gym), but even that was slowly disappearing. Then my heart problem hit hard...
In the article it says it fulfills high intensity efforts like running long and going to the gym. Whoever wrote that article is a total idiot or extremely credulous and/or ignorant, or rather all at once. The person obviously has never ran nor been to the gym herself, nor knows anything about training.
That it shows molecular changes comparable to several hours of running, and that from "scientists"?? Too late making me laugh. Seriously, they should tell this to marathon runners, in fact all the athletes, and see them fail their career.
That you can lift heavier and heavier loads just by doing this 7-minute crap? No, you really can not. Muscles must adapt, if they don't feel heavier loads to adapt to then they won't. I wonder, what would those guys lifting really heavy weights have to say about this article?
The ones who made these conclusions have never done physical training themselves, or else they would not have suggested something so... idiotic. This in turn makes them unqualified to make such conclusions and publish them as if true in the first place.
The purpose of running is to make your body, muscles, heart, be able to last for long periods under physical strain. The point of going to gym is primarily about making your body be able to lift heavier and heavier loads. Doing this 7-minute crap you don't get any of these. All this 7-minute thing would be useful as is a warm-up preceding the training itself.
Anyone, who has done training, true training, for months, even years, knows this article to be total bullshit (unless used as a warm-up...).
Honestly, another effort to make/keep people weak, aside all this industrial crap shops are full of. And the worst part, if something is claimed to be scientifically "proved", or just claimed by "authority", most people tend to be so credulous and stupid that they don't even begin using their own minds to see the validity of the claim.
If you want physical fitness go running, other times go to the gym. And remember to keep adding effort and strain, whether longer and longer runs, or in the gym heavier and heavier weights. Must eat right (no point going in detail especially about this here). Must have days free of training for the body to rest, heal, and grow. Basically all you need to know about training.
