[squires]

The original paper says that you can repeat the workout 2-3 times, time permitting, but does not state that it's required in order to get the benefits of the workout.

In fact, the NY Times article[1] from May 9, 2013 that introduced many to the workout says:

"Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding."

[1] http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-mi...

[verisimilidude]

I've been doing this exercise daily since about last August. One seven-minute session was great during the first month, when I was fresh off the couch. But ever since, I've been doing it at least twice in a row to really feel the burn.

The results have been great. I'm not bounding with muscle or anything, but it's now a lot easier for me to throw my kids around, etc.