Look no further. Try two sets of 10-15 of each of the exercises in this little video and you should be pumped up and perspiring lovely. I use my 3kg medicine ball and to get an aerobic feel I do it without stopping. You could have breaks between each exercise and use a heavier weight to focus more on strength. You could use a set of dumbbells or just a single weight.
Try to touch the floor lightly with the weight during Dead lift and Side lunge if your flexibility allows and you can keep neutral spine.