If you want a session of conditioning with plenty of HIIT cardio as part of it, you can do something like I did this morning. I needed a 15-minute catnap at 6:20 am afterwards next to Mrs BD who said "You are such a good boy." Another reward was that a very cute and fit gal who is always at the gym early said "Hi" to me during my sweaty workout. At least she did not say "OK, Boomer" or "Good going, Gramps."
In each rotation, I give myself 15-second rests between sets, and one minute rest before each new rotation. That keeps the heart rate up. I tend to vary these sequences frequently, but this was this morning after a 5-min elliptical warm-up:
3 X rotation:
Farmers kettlebell walks as heavy as possible - barely hanging on to 36 k bells
20 Roman Chair leg lifts
20 pushups
60-sec mixed jump rope
3 X rotation:
20 kettlebell swings (heavy)
20 heavy ball wall throws
75 heavy ball short chest passes against the wall
60-sec rower sprints
2-3 X rotation:
20 kettlebell swings - heavy bell
20 body-wt lunges, forwards and backwards
10 box jumps
2-3 X rotation:
12 wheel rollers
45-sec planks
45 sec bicycles
45 sec mountain climbers
To some, that might seem like a lot. To others, a piece of cake. For me, a damn good calisthenics workout for general fitness. Tomorrow I do heavy weights. Sheesh. Is this fun? Does it ever end?