This is what you should do for a good workout
Sprints: 4, 50 meter dashes (not in one consecutive run either, because you will get slower as you do it and it will be more like a jog)
High knees: 100 meters
Skips: 100 metes
Backward sprints: 100 meters
2 minutes of each squats,jumping jacks, push-ups,hand-claps,mountain climbers, and then stretches.
A celebrity tae bo workout
This is 44 minutes, do this daily
And this is ultimate tae bo it is 89 minutes. do it on sundays!