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^^^ I agree!!
This is just a set of 12 exercises. The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant.
If you still feel fit and rested after the first 7 minutes - depending on the amount of time you have, you can repeat the 7-minute about 2 to 3 times, or as many times you want.
The beauty of it is that you don't need any special equipment, so the program can be done anywhere.
I do a "24-minute" workout, which is an interval circuit. I'm usually dripping with sweat around halfway through - which would be at the 12-minute mark. I start sweating by around minute #5. So I'd say if the workout was vigorous and varied enough, then sure it'd be a good workout.
Ive been CrossFitting for 5 years, and there's still some workouts that range from 7-10 minutes that will put most of us on the floor for a good 10-15 minutes after. It all depends on what effort you put toward the workout. Ive seen people(mostly newer members)do these workouts and they'll be breathin heavy and sweating, but in a minute or two, they've recovered. But most of us experienced CFers at the gym, do all the movements and weight as the workout prescribes, and go flat out for the entire 7-10 minutes, which means our recovery time will be greater.
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