20 seconds on, 10 seconds off
1 Round

Pushups
Squat Jumps
Up & Down Plank
Jump Lunges
Tricep Dips
Mountain Climbers
Inchworms With Jump
Tabletop Toe Touch

20 seconds on, 20 seconds off
2 Round

Close-grip Pushup
Squat Reach
Plank with shoulder taps
Skater Hops
Sit-ups
Squats
Burpees
Standing Crunches

20 seconds on, 10 seconds off
2 Round

Star Jump
Superman
Jumping Jacks
Bicycle crunches
Burpees
Fast arm circles (20 seconds backward, 20 seconds forward)
High Knees
Plank

30s on, 10s off, 2 Round
7 exercises, 10 mins

Burpees
Squat Hold
High Knees
Plank Hold
Mountain Climbers
Up & Down Plank
Plank Crunches

30s on, 20s off, 3 Rounds
7 exercises, 18 mins

Plank Rotations
Modified Pushups
Arm Circles (each side)
Superman
Tricep Dips
Wide Arm Modified Pushups
High Plank Walk

30s on, 10s off, 3 Rounds
7 exercises, 16 mins

Squat
Romanian Deadlift
Calf Raises
Wall sit
Glute Bridge hold
Skater Hops
Donkey Kicks (each side)

40s on, 10s off, 3 Round
6 exercises, 15 mins

High Knees
Mountain Climbers
Plank Crunches
Plank Hold
Jump Squats
Jumping Jacks

40s on, 20s off, 4 Rounds
6 exercises, 24 mins

Inchworm
swimmers
Tricep dips
Overhead forearm clench
Wide pushups
Bear crawl

40s on, 10s off, 4 Rounds
6 exercises, 23 mins 30s

Bulgarian Split Squat (each side)
Calf raises
Glute bridge hold
Sumo switch squat
Frog kicks
Jump Squat

50 on, 10s off, 4 Round
5 exercises, 20 mins

Butt Kicks
Plank hold
High knees
Jumping Jacks
Up & Down Plank