Try these Tabatas. One mixes upper and lower body. The second focuses on core. Remember a Tabata interval is 20 seconds of intense work followed by 10 rest repeated 8 times. Do this for each exercise then rest about 1 minute then go to the next. Make sure to do a dynamic warm up before starting. Here are your exercises.
Dumbbell front squat with Arnold press
Bosu swim push up
Standing resistance band row
Burpee with medicine ball
Rest here for 2 minutes then go to these core exercises using Tabata.
Plank Walk Ups
Russian Twist with Medicine ball
Knee Check Plank
Enjoy and let me know how it goes.