Will be trying this. My only note is that none of those things seem hard for someone that works out. What is the intensity for these things? I can do about 60

Will be trying this. My only note is that none of those things seem hard for someone that works out. What is the intensity for these things? I can do about 60 pushups before they start to get hard and run for 30 minutes. Do you need it to be intense? Or just do some exercise? Thanks for the tip