Below is one of my go to Total Gym workouts when I have as little as 10 minutes. Because I want to focus on my form and not be learning new and complex movements, I use exercises commonly performed on the Total Gym and give it my all. The variation in this routine will be based on your intentions.
Do you want to focus on strength, endurance, power, or combination of all three? Set your timer for 45 -60 seconds, with an optional 20 second rest between exercises.
For strength, your focus will be on slowing down the movement and performing 8-12 reps within a 45 second time period.
For endurance, your tempo will increase to complete 15-20 reps in a 45 second period or perform as many reps as you can with good technique in a 45-60 second time period.
If the focus is power, then add a plyometric, like burpees or jump squats. The number of reps will be based on your fitness level, you may start at 5 reps for beginners or 30 reps for more advance participants.
There are 3 circuits each with 3 exercises, providing a 10-30-minute routine depending on how many sets you perform. Typically, I mix up my routine, with one day picking which exercises I will perform slower than the next time, I will do the slower paced movement faster or with power. I have yet to get bored, I continue to be sore in a good way, and I no longer let time be my barrier!