Interval workout template - not sure where to start?

Below is a workout I set up for a friend of mine from High School.  He wanted to lose some weight and had enough time to do about 30 min of exercise a day.  He was simply walking on the treadmill for 20-30 min a day so I set this up for him to help him gain some lean muscle mass while still burning off a lot of fat.

Diet: He changed his eating to several small meals a day, made sure he was getting protein in each one as well as some vegetables at each meal.  He follows the high-intensity protocol and does not eat carbs for 2 hours after an interval workout.  This boosts his Human Growth Hormone which will aid fat loss and recovery.  He drinks 10 glasses of water a day and eats a lot of lean meat, eggs, nuts, seeds, vegetables, fruit, some starches, and healthy oils.  He's trying to get to about 2400 cals a day.

He's trying to lose a total of 90 pounds and is down 20 in the first month (a very UNsustainable pace but good for him because he's got his eating under control)

He is training on THIS tempo:

Monday: Interval bodyweight

Tuesday: Interval Cardio

Wednesday: Interval bodyweight

Thursday: Interval Cardio

Friday: Interval bodyweight

Saturday: Interval Cardio

Sunday: rest

or you can use this weekly tempo

Monday: Interval bodyweight

Tuesday: Interval Cardio

Wednesday: rest

Thursday: Interval bodyweight

Friday: Interval Cardio

Saturday: rest

Sunday: rest

Interval Bodyweight:

Use 60 seconds to attempt as many reps as you can at an exercise (listed below)

Rest for 60 seconds and move to a different movement.

Repeat 10 times for a total of approx 20 minutes (depending on your ability and time available).  Half of that time you will be resting.

Take your pick from these exercises:

Pushups/knee pushups

Squats

Arm Haulers (google it)

Situps/crunches

Lunges

Plank

Bridges (google it)

You should pick 2, 3 or 4 exercise to do each workout and rotate through them as a circuit.  Try different exercises each time you do it, or at least change the order you are doing them.

Pack as many reps into a 60 second window before you move on to another exercise (rest as you go along if you need to).  It’s okay to rest during that 60 seconds but keep your volume as high as you can. Then, during your 60 second rest period – record how many you did of the exercise.

Example

Minute 1: pushups for 60 seconds, record total reps

Minute 2: rest

Minute 3: situps for 60 seconds, record total reps

Minute 4: rest

Minute 5: squats for 60 seconds, record total reps

Minute 6: rest

Minute 7: pushups for 60 seconds, record total reps

…

Minute 17: squats for 60 seconds, record total reps

Minute 18: rest

Workout complete

Interval Cardio:

For 60 seconds run/sprint as fast as you can

For 60 seconds rest

Repeat 5-10 times

If you are ever to sore to do any Interval Cardio,  just walk/run for a 20-30 minutes “Steady state” or “easy pace”.  This will keep your tendons and ligaments stimulated and burn fat.