You can work out at your own pace and fitness level
All you need is a timer or a stopwatch, resistance band and a jump rope for some of the exercises.
On the workout tab (top menu), there is a list of exercises routine (Beginners-Advance-Glute & Core)
Below are some samples of how you can do this exercise routine.
Each exercise at max speed for 20 seconds-on follow by 10 seconds-off (Tabata style)
Each exercise for 30 seconds on and 10 seconds off.
Each exercise for 45 seconds on and 10 seconds off.
Each exercise for 1 minute on and 10 seconds off.
Each exercise for 2 minutes on and 10 seconds off.
You can increase the resting period if you need it.
I'm sure you are very familiar with most exercises but If you have questions
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