This workout can be done at home.
Sprint on spot, if you haven’t got weights use cans, improvise where you can.
There are some plyometric moves in this of jumping so if you haven’t undertaken plyometric training, ease into it by stepping things out. Its always a good idea to seek professional advice when starting with this form of training.
Where you cant jump then squat.
Remember your 10 min warm up of walk, run, squats, push ups, crunches and a few jumps before beginning. And make sure you cool down and stretch.