If you are looking for a quick whole body workout, designed specifically to burn a lot of calories look no further. What I really like about this workout is it can be done anywhere because it involves only body weight exercises. Although this style of workout is great for burning calories and helping you to lose weight, if you are looking to really tone up, I would suggest adding extra resistance such as free weights.
The reason this type of workout is so succesful is because it is relatively quick, it incorporates the major muscle groups, it works your cardiovascular system, and it pushes you. Workouts of this style are often called High Intensity Interval Training or Metabolic conditioning. Either way, they are tough workouts, but you get stronger and more fit faster than with conventional training methods.
There are a few things to keep in mind when doing this style of workout. Because it is fairly intense for most people, if you are a beginner, I strongly recommend getting clearance from your doctor. Tell him/her what you are wanting to do and they will tell you whether you are in the right condition to begin or not. I also recommend wearing a heart rate monitor and keep a close eye on your heart rate during the workout. If it begins to get too high and out of your targeted zone, that would be a good time to take a break and let it come back to a more comfortable level. If you are unsure what heart rate you should be working at, you can ask your doctor or ask a Personal Trainer to help you figure it out.
Now on to the workout.
Perform all the exercises for 6 reps; the plank you can hold for 30 sec and the sprint, choose a quick enough pace that will allow you to finish the run but still have energy left. Without taking a break, continue this circuit for 5 times through and record your time. The goal is each time you perform this workout, try to beat your time. I do this workout and others that are very similar between heavy lifting days as a way to aid with conditioning for hockey. The clients that I have given this to have had great results with their weight loss goals. Give it a try and let me know how it worked for you.