Set your timer for 10 minutes and go!  Try not to rest more than 10 seconds between exercises and quit wherever you are in the workout when the timer goes off. Do 15-20 reps of each exercise.

Shoulder/core

pushups
squats
shoulder press overhead #10-15#
scissor leg abs, with hands under your butt
plank leg lifts, or out out in in 
reverse crunches
pitcher pourers#10-12# (lateral shoulder raise)
slider lunges or reverse lunges
punches on bosu with 8#'s out front only

Repeat until timer goes off

Butt and Triceps HIIT Circuit  -
20 minutes

40/10 – 40 seconds of work with 10 seconds of rest, try at least 2 circuits for about 20 minutes!

Stationary lunges holding weights (8-15lb.) – do one leg for 40 seconds, then the other.

TRX Triceps or triceps kickbacks

Cardio – jumprope, jumping jacks, treadmill, run in place, etc.

Single leg glute bridge – lie on back, one leg on bench or floor, the other leg is up in the air, press hips up.  Do one leg for 40 seconds, then the other.

Triceps overhead press with kettlebell, or triceps kickbacks

Walking squats, alone or use blue therma band around your ankles

Cardio

Single leg hips lift dips on bench, using bench, do dips simultaneously with hip lifts, using only one leg the other in the air, these are tough!  Do each leg for 40 seconds.