Cardio: 30 minutes of choice....if you are at a gym that has a stairmaster, that is a great workout or the revolving stair machine is awesome (looks intimidating, but a lot of bang for your buck) or the standard run is always awesome (my philosophy- you can lose weight, but will be nearly impossible to get to your goal weight without running-typical runners are skinny for a reason, it works for shedding the pounds)
Strength:
3 X
25 pushups (broken into as many sets as needed)
15 Wall balls (12 lb ball)
1 min front planks
15 Kettlebell/Dumbell Swings (25lb KB/DB)
15 Back Extensions
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