Workout questions again

20x squats

20x calf raises

20x push ups

20x sit ups

I do this interval style after 5 minutes of running in place or jumping jacks and 5 minutes of stretching.  Im experiencing soreness in the hamsting calf glute region of my legs and my upper arms.  Im taking this as a sign that im working stuff thats not normally worked.  should i be adding anything like lunges /leg raises. Some backround i ran track for 6 years( i was sqauting 500 benching 200) my fitness has slid over the last 5 years and im looking to work up to the point where i can start running again(im currently 237).  I dont have access to weights at all i have been using shopping bags and soda bottles filled with water for resistance.  Should i be doing cardio in addition to this?

You could just do all of that faster and make it cardio/ circuit training.
If you want to run again, well, then run.

Bodyweightculture.com website just for bodyweight routines.

I would also add a lot of brisk walking in too if you are planning on working back up to running. Alternating running and walking as you can tolerate is a good way of starting back.

IF you want to get back into running the way you used to then there is no other way to say it, you need to drop the body fat. What your doing now is great! Are you on a plan to loose weight? I'm also curious to know how mayn intervals of this you are doing a day.

depends each set takes me about 3-5 minutes i usually get in 3 (work out in the mornings before work).  Yes i am on i eating plan i consume between 2200 and 2400 calories per day and burn between 3000 and 3300.  I am a roofer by trade. That is why its so high.