Try this 50-minute high-intensity interval workout from Melody Scharff, a FhitPro trainer at The Fhitting Room

The warmup

100 high knees
75 mountain climbers
50 jumping jacks
25 air squats
Repeat for a total of 2 rounds

Time: ~7 minutes

TRX or jungle gym strap circuit

10 pistol squats (right)
10 pistol squats (left)
10 hip bridges
10 “I”s to overhead squat
Repeat for a total of 3 rounds

Time: ~10 minutes

Dumbbell circuit 1

10 push-ups (level 1 is no weights; level 2 is two dumbbells, suitcase style)
10 alternating renegade rows (single count—5 per side)
10 curl to press
5 manmakers
Repeat for a total of 3 rounds

Time: ~10 minutes

Dumbbell circuit two

10 lateral lunge (right) (level 1 is no weight; level two is single dumbbell at chest; level 3 is two dumbbells, suitcase style)
10 lateral lunge (left)
10 single leg deadlift (right) (level 1 is no weight; level 2 is holding single dumbbell in opposite arm as standing leg)
10 single leg deadlift (left)
10 weighted squats (level 1 is no weight; level 2 is a single dumbbell at chest; level 3 is two racked dumbbells)
Repeat for a total of 3 rounds

Time: ~10 minutes

Medicine ball work

10 medicine ball squat thrust with overhead press
10 medicine ball slams
20 skaters with medicine ball (single count—10 per side; level 1 is no weight; level 2 is holding medicine ball)
Repeat for a total of 3 rounds

Time: ~6 minutes

Cardio blast

1,000 meter row
Complete 10 pike-ups on the rower after every 250 meters rowed.
Time: ~7 minutes

Source: wellandgood.com