I did the work-out without doing the diet portion. I already ate pretty healthy so I did not think I needed to go by their plan. I usually worked out at the gym for about an hour and then drove home and did each days work-out. After 5 weeks, I went from 150lbs to 142lbs. I really did not try to do it to lose weight but it happened. It leaned me out pretty good so I had to stop.
It can be as intense as you make it to be, but the guy can get pretty annoying at times so I would just do it with the cues on and music off. Plyometrics is the best one I think.....it's tough.