As you can see, I made plenty of mistakes during this run—screwed up a bunch early on, played it way too safe in stage 5, and had bad luck on Prius 2—yet, I still came in well under the par time for the trophy/achievement, so it's very doable. This should also serve to show an okay route through the game, in general.
There's actually an upside-down area in stage 5 (vertical shaft with many worms - seen at 20:45 in this video) where a worm will eventually eat through the wall on the right, opening a nice shortcut to the final castle. I'm not sure what exactly triggers this, but it might be worth waiting around for, instead of climbing all the platforms with spikes and enemies.
If you complete the game without continuing, as I did here, you'll also earn the "FIN!" trophy/achievement. Not too hard with practice, but if you're having trouble, then check out the prison cells in the starting level—the last cell on the left has a false wall you can jump through, which leads to a ton of extra lives!
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