I am doing the original 7 minute workout 3 times in a row every 2-3 days as intense as I can (e.g. 56 push ups in 30 seconds) and I saw huge improvements all around my body after 6 months (my body type is between ecto and mesomorph). Later I combined this with strength exercises with 20-25kg dumbbells, i.e. 1st day 7 minute workouts, 2nd day fast interval strength exercises (particularly chest and upper body) with dumbbells and 3rd day rest. The 2nd set of exercises in the article seems worth trying as well!