In this workout you do between 20-30 repetitions of each exercise. Between the exercises, you should rest as little as possible. A properly conducted training sessions should take no more than 15 minutes.
It´s not possible to use as heavy weights you normaly would use, due to the high number of repetitions. Use a rubber band or, if you´re strong, dumbbells.
You must of course know by yourself how often you have the energy to do the workout in a week. One goal you should have is five times a week. This is to get the most out of your workout.
This intensive form of training helps primarily to lose weight. Secondary to build your strength. You should, if you do the program at least four times/week, see good results on the scale already after one week.