You should aim for 4-5 workouts per week with at least 2 rest days. Your rest days are just as important as training days. As these workouts are intense, try to stick to 1 workout per day. Really push yourself in all of your workouts. If you put in maximum effort, your body will need time to recover.
The length of the workouts will vary depending on your plan and cycle. Generally they will be between 25-40 minutes. The days and times you train are completely up to you. Try training at the time of day you feel most energetic so you can really give it your all.