6/6 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
2 rounds of:
30 jumping jacks
4/4 Birddogs

2 rounds of:
10 Scapula pushups
15 Good mornings

5 Rounds of:
1min SDLHP
1min Lateral Burpees over DB/KB/Object
1min Swings
1min Situps

For swings and SDLHP, either use a KB/DB or something like a loaded rucksack.
For the intended Cardio stimulus pick something that you doesn’t need to break each minute in more than 2 sets.