These are high-intensity exercises with short rest periods to maximize calorie burn and cardiorespiratory fitness in half the time of low-intensity steady state cardio. In other words, these will get you fit fast.
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Part 1:

Defensive Slides- 1 Minute
Sprint - 30 Seconds
Defensive Slides- 1 Minute       
Sprint - 30 Seconds
Rest- 1 Minute     

Part 2:

High Knees - 1 Minute 
Burpees - 30 seconds 
High Knees - 1 Minute 
Burpees - 30 seconds    
Rest- 1 Minute 

Repeat Part 1 & 2

Rest- 1 Minute   

Part 3:
50 Sit-ups
25 Push-ups
15 Squat Jumps

Repeat Part 3 X 2

Watch:

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