For me personally, I get an hour unpaid lunch. I skip the shower. 4 days of the week I lift (one main lift with 2+ minute rest, 4-5 accessories with 1:30 rest) and one day I have enough time to run 3 miles (a little faster than a 9 minute mile).

On days I run I wash my face and put on a fresh pair of underwear/socks. Maybe I'm gross but I think the shower is honestly unnecessary.