the options are endless-- here is one
jumping jacks for 20 sec rest (repeat the jumping jacks for 3 rounds)
push ups same as above
running in place
If you do it between 90 and 100% of your maximum heart rate you will feel it.
I only do this and surge training. I get my strength training and cardio all at once. You can also check out ZWOW's on youtube or bodyrock.tv.
Check on youtube for tabata training. Again the options are endless.
You can even do it on a treadmill or elliptical. Run at 7 or 8 mph (or whatever the fastest you can do), then go down to about 3 mph to rest then back up. Do it for a total of 10 or 12 minutes this way.
Calorie burn is off the charts. Not sure a heart rate monitor would really help since some of the movements may not register as well.