I typically work through a 30 min circuit in the AM that includes some lifts and some standards, jumping jacks, burpees etc. and some newer things like rope work and plyo. I followed that with 30 min of cardio on my Trixter X-Bike. I alternate upper and lower body days through Sat and take Sun off. I shoot to get the circuit and the spinning done in 1 hour with minimal rest, max of 30 seconds between moves.Though I do spin on Sun and usually walk for an hour just because it's part of my Sun routine. During the week I bike to work, 3.7 miles each way, doesn't take long and I like it. I walk through my lunch 30 min Mon-Sat and I often spin a little more in the evenings, 15 minutes or so. I wear a pedometer and shoot to get in 10k steps a day, easy on golf days. Makes me stand and get away from the desk.
Something like this.
Warm up
10-15 Burpees x4
30 jumping jacks x4
30 skater lunges x4
20 windmill stretches
2 min undulation rope x4
8-10 bench press x4
8-10 flyes x4
8-10 cable rows x4
12-15 fore arm curls x4
50-60 situps
30 minutes spin bike