I recently had a retired hwy patrol tell me to work out using 3 movements. 5 pull ups, 10 push ups, and 20 air squats. All done in under 1 minute for 20 sets. So in 20 sets thats 400 air squats, 200 push ups, and 100 pull ups. Honestly, I can only do about 6 sets and I'm shot. The pull ups are the hardest for me. I guarantee it will get your heart rate up. I'm going to keep at this and see if I can get to the 20 sets.