The workout:
A warm-up could be an easy walk outside or if you have a treadmill or a stationary bike you can use it. Starting with slow pace, then you do a cardiovascular portion. For that, you can accelerate the rythm of the bike or treadmill, or just take a jump rope. Whatever you want that gets your heart rate up.
The resistance portion is not concrete. It can be simply push-ups and abdominal crunches. You could work here with the small dumbbells, the weight bar or the exercise bands if you have them. You can increase your flexibility with floor stretches or yoga poses, because that would help you so much in that exercise routines. Finally, the cooldown should be similar to the warm-up, a cardiovascular work at a low level to bring the heart rate down to a resting state.
Also, you can do strength work at the same time as you do your aerobic work, or split them up, what is less hard. Just be sure to warm up and cool down every time you exercise.
Talking about the time of the workout, if you are short on time one day, increase the intensity of it. In your warm-up, instead of the normal time of (for example) 45 minutes ride on the stationary bike, choose a harder program of 25 minutes and push yourself, or jog instead of walking. Everything is on the mind.
Luis Miguel Montesdeoca MartÃnez