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Basic Bodyweight "Upper Body" Exercises -

1. Push Ups
2. Pull Ups
3. Dips

Basic Bodyweight "Lower Body" Exercises -

1. Squats
2. Lunges

+Optional, Basic Bodyweight "Core" Exercises (For getting 6 Pack Abs) -

1. Plank
2. Mountain Climbers
3. Leg Raises

+Optional, Basic Bodyweight "Full Body" Exercises 

1. Full Burpees 
2. Kettleball Swing

+Optional, Extreme Bodyweight "Full Body" Exercises 

1. Muscle Ups
2. Dragonflies
3. Human Flag
   

Important factors like Time, Reps, Rest & Intensity vary depending on your "personal requirement", which you can be understood through this link.
20 minutes per session, 3 sessions per week.

What is HIIT?

1. 8 seconds of High intensity Training (HIT) followed by 12 seconds of slow intensity training (SIT).
2. 20 minutes per session (8 minutes HIT + 12 minutes SIT).
3. Maximum 3 sessions per week (60 mintues =1 hour per week) (Equivalent to 7 hours of jogging (SIT) per week).
4. HIT Exercises - exercise bike sprints, sprinting, rowing, stair climbing, shadow boxing and skipping.
   

Why HIIT is the best?

1. 8 seconds of HIT raises heart rate 80-90% of its maximum rate, while keeping lactic acid (which makes muscles tire quicker) release to a minimum. 
2. HIT causes the body to release high levels of catecholamines (group of hormones) which drive the release of fat (especially abdominal and visceral fat), from fat stores for it to be burned by the working muscles.
3. HIT is better than SIT for building bone density and muscle mass.
4. HIT prompts the body to secrete growth hormone (GH).
5. HIT for a total of 10 minutes above “threshold” (60-70% of max heart rate), produces the greatest sustained GH spike.
6. ~3.5 minutes of HIIT/week (excluding warm up and cool down) delivers health benefits comparable to 1 hour of SIT.
7. For best results, combine HIIT with Weight Training.
   
   
   

What is "True Sprinting"?

1. Running speed is influenced by the ability to apply more force into the ground, and not by moving the arms and legs faster. So during HIT “muscle support forces” during sprinting can be more than five times the athlete’s bodyweight.
2. The "start" (the first 20 meters, "drive phase") requires the maximum acceleration, thence sprinters need to develop great strength to overcome inertia by applying the maximum force.
3. Most weightlifters have "sprint starts" comparable to sprinters, as they too develop great strength to overcome inertia.
4. After 20 meters muscular endurance become a key factor in lowering sprint times.
5. Sprinters develop superior reaction timing to the starting gun and need to maintain a higher level of speed for a longer period of time. 
6. There should be a structural balance between the hamstrings and quadriceps, the hamstrings should be able to produce 66% of the force of the quadriceps, that is, front-squat strength should be at least 85% of back-squat.
7. Acceleration begins from the upper body, so sprinters develop upper body strength to have a good start. Upper body & abdominal strength help in maintaining good sprint mechanics, also the upper body helps counter the torque produced by the lower body. This is also true for all short-term speed events.
8. With smart training and a good work ethic, any athlete can run much faster than they ever thought.

References -
www.executivestyle.com.au/forget-the-jog-slog-and-fit-in-a-sprint-for-maximum-weight-loss-results-215a4
http://www.theglobeandmail.com/life/health-and-fitness/fitness/sprinting-is-better-in-the-long-run/article17329544/
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/845/Five_Things_You_Probably_Didnt_Know_About_Sprintin.aspx