This workout is built on supersets, so it shouldn't take you very long to finish. Go from the prescribed biceps exercise directly to the prescribed triceps exercise before you rest. When you finish a superset, rest just 45-60 seconds. Try to keep your heart rate elevated through this workout.
Because you don't have to do any extra cardio today and the workout is short, you should have extra time to prepare meals for the upcoming week. Spend a little time in the kitchen grilling chicken breasts and vegetables. That way, you can bring a healthy lunch to work and have a good meal when you need one!