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If your local spot has a Jacob's Ladder, I'd recommend that. It's pretty intense, very intuitive, and doesnt require long periods of time to get an effective workout.
I'd compare it to bear crawls up stairs. But it also has stationary holds so you dont have to worry about wrist/shoulder problems while still going fast (cardio) or slow (hips and down endurance).
Also a reverse hyper for those with lumbar and sacrum issues. Forces the vertebrae to naturally move and pumps fluids into the stiff joints.
An alternative to weight training, that scales easily with minimal equipment is gymnastics. Gold medal bodies and r/bodyweightfitness are good resources about starting.
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