Despite it being a Level III workout Full House works every major muscle group in your body. To get the maximum benefit from this workout you need to focus on two relatively simple things: First, keep your knees at waist height during both High Knees and March Steps. Then in the transition from push ups to punches jump up as fast as you can. Both these technical requirements increase fascial tension and up the load on your muscles. They increase body temperature faster, bringing you into the sweat zone delivering real performance gains.
Extra Credit: Hit the same number of push-ups every time.