Mixed Tabata Circuit Intervals

Press Ups
Bent Over Row
Seated Knee Raises
Burpees
Upright Row
Star Jumps
Standing Shoulder Press
Bicep Curls

You can use pairs of dumbbells, barbells or a mixture for this. Generally I pick two weights - one heavier weight for the bent-over row and a lighter one for the remaining exercises that need resistance.

Pick weights that are easy. Do not underestimate how hard this gets!

Use the Tabata protocol - i.e. 20 seconds for each exercise with 10 seconds rest between each. Do each exercise at close to maximum effort - this is why you should choose light weights. This is about muscular conditioning and fitness, not strength or hypertrophy training.

At the end of the round, take 1 minute rest. Then do another round. Repeat until the desired level of effort has been expended!

If you can do 3 of these, you are fit (in my view.)