You might try doing basic excercises like squats, calf raises, abdominal crunches, bench presses, military presses, bent-over rows or chin-ups (for upper back) and barbell curls. These seven excercises work every major muscle group and take very little time to perform. As far as routines go, you could maybe work your legs and back on day 1, rest a day, and then work your chest and arms on day 3. You can repeat this cycle so that by the end of the week you will have worked your whole body twice.
As far as cardio is concerned, running, swimming, cycling or using the elliptical for 15 to 25 minutes three times a week should help with weight loss and get you into good shape. It might be best to focus on cardio during your days off from weight training.
Hope this helps,
"Happiness is a warm gun."