The short sharp sessions I opt for are safe and yoga-based and the benefits are multi-fold: increased VO2max (a measure of the maximum volume of oxygen that an athlete can use) & anearobic and aerobic capacity in increase; fat loss due to increased metabolic rate; muscle tissue may increase.
I found that because these high intensity sets are short clients do not resist the practice and many have incorporated into their home & travel practice tool kit. Furthermore the research is clear less is more, research found that four minutes of maximal effort exercise is far more beneficial than extending the sessions and that the emphasis is on intensity and not duration.