If you are limited in time and still want a great upper body workout, here you go!

Warm up on the treadmill, stair master or bicycle for 5 minutes at a moderate speed.  Immediately perform 3 types of push-ups.  First, place your left hand on a medicine ball, aerobic stepper or object that forces you into an unstable position.  Perform 10 push-ups.  Second, place your right hand on a medicine ball, aerobic stepper or object that forces you into an unstable position.  Perform 10 push-ups.  Third, place your feet on the object so you are performing 10 decline push-ups.

Next, go to a chin-up or pull-up bar.  Place both hands together with palms facing you.  This is considered a chin-up.  Perform 10 chin-ups.  Then, spread your hands out slightly wider than your shoulders with your palms facing away from you.  This is considered a pull-up.  Perform 10 pull-ups.  Next, go back to the chin-up position where your hands are together with palms facing you.  Hold yourself up to where your elbows and forearm make a 90% angle, or half way through a chin-up.  This is considered an isometric chin-up.  Perform 10 knee ups making sure your body does not rock. 

Next, find a device where you can perform vertical hanging knee and leg lifts.  Place your elbows on the pads while holding your body up.  Place a chair in front of your, lift your legs up 90% and hold them over the chair directly in front of you for 10 seconds.  Then, move your legs to the left, holding them over the chair for 10 seconds.  Next, move your legs to the right, holding them over the chair for 10 seconds.   Lastly, make 10 complete circles over the chair to the left, 10 complete circles over the chair to the right.

Next, perform 10 reps using dumbbells while utilizing the hammer curl technique.  It is suggested to work at a level where you attain muscle failure at the 20^th rep.

Next, move to the triceps dip station.  Perform 10 triceps dips, making sure not to rock your body.