1. A HIIT type of workout is only goign to be 15 minutes, or you could go with the Tabata method as I mentioned. If you didn't dot eh search for it, I'll explain.
Pick any exercise you want, bench, opushups, curl ups, jump squats,, lunges, anything. Perorm as many reps as you can as fast as you can for 20 seconds. Rest for 10 seconds, repeat for 8 cycles, or 4 minutes. Dr. Tabata has claimed that his method is more effective than any other cardio exercise. Do a goole search/ppubmed/scholar.google.com search and youll see how backed his stuff is. Very very intense cardio, that would be an easy way to be in and out in your time period.
Eat the sandwich, in fact eat two if you want, but I wouldn't put the jam on it, or atleats one of them. Use whoel weat, or some multigrain brain i laike the flax stuff. The milk will be ok, it won't go bad in that time period, but it won't be cold anymore. Or mix with water, most shakes taste about the same. Have the glass of milk when you get home, as a bonus 8 grams pof protein. You need to drink alot of water, as much as possible, seriously!
2. I wouldn't bother, go with what I said above because it won't take very long. Take a break long enough for your shake to settle, and then go Tabata style
Keep tkaing your rest days, see the overtraining threads for reasons why
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