After trying these a few times, I have started making up my own. I usually will set my phone's stop watch and do 30 second and one minute intervals. If I am doing weights, some days I will do a couple minutes of these in between sets to keep my heart rate up and increase my burn.
I am not a trainer, so please make sure you contact your medical professional before beginning any sort of workout program.
Let me know if you try any of these and what you think!
Have a fabulous (healthy) day babes!