This HIIT is longer than the typical session...and this time of your cycle (post period) you may have the energy to complete something like this too.

Glute and core warm up (15m) first followed by:
30:30 intervals (once you know the moves you can up to 40:20 or 60)
plank taps, jump or alternating lunges, jump squats, burpees, hamstring walk outs,
Any jumping you can alt to stationary.

Please tune into your body and modify the level that your body is asking for. No need to over push anything, but stay curious!