Cardio:

For a short, but high intense workout do a fartlek workout. A fartlek run is a workout for a somewhat long period of time, going between bursts of fast running, and slower running. Depending on your skill level you may be alternating between sprinting and jogging, or jogging and walking. You are going to run for a total of 20 minutes, alternating for 3 minutes fast running, 1 minute of slow running, and then continue that for a total of 20 minutes. This workout is designed to be difficult and tiring, but goes a long way.

Abs:

50 seconds forearm plank

25 star jumpers

15 push-ups

50 seconds crunches

25 lunges

15 push-ups

50 seconds in-and-outs

25 squats

15 push-ups