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Anonymous
Sadly, there's no way to squeeze an effective workout "inbetween" your other stuff. You'll need at least half an hour for weight lifting and half an hour for cardio.
However, for full body physical strength, squats are the standard. Do a light cardio warm up, then 5 sets of 5 reps of as much weight as you can handle. You can also do weighted pushups (and pullups, if you have the bar) in 5 sets of 5 reps. That can be done in a reasonable time frame and isn't too far from a complete workout.
Cardio, sadly, has no exceptions. You have to have your heart rate up for at least half an hour to get significant benefit from it.
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