I have links to videos courtesy of muscleandstrength.com.
This workout is a 15-30 minute workout. You can start with one set which is one time through and work your way up to 4 full sets. All exercises are done in succession without rest, and if you don't have dumbbells any thing with weight that you can hold in your hands will work.
Do 10-15 reps of each, and no rest in between.
1. Sumo Squats
2.Standing dumbbells shoulder press
3. Wall push-ups
4. Dumbbell Curls
5. Dumbbell triceps kickback
6. Lateral raises
8. Calf raise-can be done without the board, focus on squeezing your calf muscles.
9. Air Bike
10. Jog in place for 30 secs-1 minute
Rest 30 secs- one minute
and repeat for 2-4 full sets
You will be resting each body part when you change exercises which allows you to get a lot done in short period of time.
You can do this workout once or twice a week, allow enough time for your body to recover. If you are sore you are not ready to do it again as your body is still rebuilding.