I've been doing a BBS style workout for several months and have seen some significant recomposition (more lean/less fat) and very large gains in strength. I wouldn't say it's magical for fat loss (you still need to work the diet) as I've lost a pants size since I started and still have plenty of fat to get rid of, but it's more effective than other regimens I've followed that take far more time and effort. I work out once a week for about 15 minutes. My gym log has details of my workouts. I haven't been keeping the gym log up to date on this site for lack of interest but the entries in there are representative of my ongoing progress.