So I didn't use my brain to make u my own workout today and used FitnessBlender on youtube. Hooray for pre-made workouts for free!
Here's the video
HR: 170-180 (it dipped lower during some exercises like plank and sit ups)
Sweat'o'Metre: Definitely got some drippage going on by the end
Burn'o'Metre: Mostly on the push ups and the toe touches but a good pump throughout!
This workout required weights/dumbells for a couple exercises like lunges and "kettlebell" swings. Just use something heavy you can hold.