Exercise choices (pick the one you like):

• Wind sprints (running at super high intensity for short bursts)
• Stationary bike
• Elliptical machine
• Stair-master machine
• Jump Rope
  
• Swimming
  

The Process (Total time:  7 - 11 minutes)

Warm up for 60 seconds at low intensity. Perform your exercise for 30 seconds at maximum effort. Cool down for 90 seconds at low intensity.  Repeat steps 2 and 3  (2 - 4 times).

  5 Exercises that work the major muscle groups:

• Seated row
• Chest press
  
• Pull-down
• Overhead press
  
• Leg press
  

The Process:

• Do only 1 set of 8 repetitions for each exercise.
• Each repetition must be slow: 5 seconds up, 5 seconds down.
• The weight must be heavy enough so that after the 8th repetition, the muscle group worked is completely exhausted.
  
• If you are in fat burning mode, you would benefit by working out on an empty stomach.
• Eat your protein within an hour after the workout.
  
• Only after workouts, should you eat a slightly higher than normal amount of carbohydrates and protein.  Because of the workout, the carbs will have the least detrimental effect on your blood sugar and will replenish your muscle's glycogen stores. 
• For more information about this type of work out, check out Body by Science by Doug McGuff.

4 Great home exercises
If you can't get to the gym, the following exercises will work all of the major muscle groups:

• Plank
• Pushups - Click here for pushup equipment that makes it easier on the wrists. 
• Squats or Kettle bell swing
• Pullups
  

Reminder - If you break down the muscle groups properly, it takes at least 3 to 7 days for them to recover depending on your age and health.  If you work out before the muscles have had time to repair themselves, you will not get the optimal benefit of the workout.  If you are training on a consistent basis, consider a deload week every few months.