Hey there, firstly I want to say that you seem to have a decent weight, but regardless of that, we will see what we can do.
You said you require a short and compact work out trend, so I would recommend if you are doing that, that we will make use of more days in the week. The key in all exercise is variation. In addition to my work outs, I do other activity like swimming, dancing etc. The key is to be constantly active. Changing however is key, because I do all these things and I am only maintaining now, because I haven’t changed mys chedule much.
First and foremost, I recommend walking/running to everybody. If you must do something, it is that. Try to incorporate it at least 5 times a week. That should be your main work out. I think 15-30 minutes is an ideal walking time. After 6 weeks, rotate your walking pace. Go a bit faster. Every 6 weeks vary it a bit, even expand if you must.
Activity is important, so maybe you can dance? Turn on the music channel and just move to the music. If you have to head to the store and it isn’t too far, replace driving with walking.
One thing that I love the most is Squat thrusts. Those are an intense work out, and I read somewhere 8 of those are equal to 15 minutes on the treadmill. They are very hard, so break into them easily. These are just extra stuff though. You can do them three times a week, and other stuff like crunches etc.
In addition to all of that, I recommend dieting. I think your weigh tis fine, so, you don’t need to diet heavily. Maybe, just a bit of light eating in the night. Like cereal. But hey, during the weekends, feel free to enjoy what you can. I usually eat cereal 3 times a week. I eat healthy stuff the other two days, but on weekends I give myself some liberty.
I think though, walking and monitoring your food intake is all you might require.