Workout routine for teenage girl?

OOk im a freshman girl and i am very busy and i need a half hour to hour workout that i can do most days if not all days of the week. I am 5'4 and 120 punds i rlly want to get ready for track season i am a sprinter and hurdler and i also want a toned stomach. so if you can help me come up with a workout routine or just exercise i should do and how much and maybe things i should eat then please help me! thank you!