Try the quick full body workout
-------------Warm up appropriately---------------
Rowing  x 500M
Treadmill x 500m
Repeat both once (back to back)
-------------60 seconds rest---------------
Barbell bent over row 15 reps x 3 (40 seconds rest)
-------------60 seconds rest---------------
Jump lunges x 14 reps (each leg)
Jumping jacks x 14 reps
Half sits x 14 reps
Mountain climbers x 14 reps (each leg)
Alt V-sits x 14 reps (each leg)
Burpees with a hand release press ups x 14 reps
Scissors kicks x 14 reps (each leg)
Do all these 7 exercise back to back with 20 seconds rest between each, 2 sets.