This workout is a cardio and HIIT workout - and one where you need to push yourself to get the most out of this. Lots of effort - work at the level appropriate to you, and no half hearted efforts! Its short enough to warrant your max effort - about 22 mins.
Here is your instruction video, please watch this first:
And here is a follow along video where I suffer thigh burn, flappy top and profuse sweating!