Who said the point of the workout was weight loss? That's a really narrow view. How about just, you know, health?
> a 30 minute run and burn the same net amount of calories
Wait... now you seem to be contradicting yourself. So, a 30 minute run is offset by eating a cookie too? I can't tell if you mean the run is good, or you're saying that 30 minute runs are bad... which doesn't make a lot of sense.
I'm sure you have a point to make, but I can't tell what it is. And as for "picking something heavy off the ground"... push-ups (step 3), for example, aren't any different than that. Clearly this is not a body-building routine, but for just getting into better shape with minimal time, it seems pretty good.
> As technology-minded guys who tend not to get a lot of physical exercise
Well that's kind of the point... this is a lot better than not getting a lot of physical exercise, isn't it?