A 15-min HIIT workout would be really good for you.
You could also set a timer and do like, 1 minute of jumping jacks and one minute of push ups every 60 mins.

Give us an example of your average day? On the non exercise days.

Put weight next to your desk and do arms during zoom meetings (no video)

Tabata every morning. Done in 5 minutes.

I'm a fan of Street Parking. The base workouts are short (typically ~15-25 min) and can be done with a pair of dumbbells. Their mantra is to do "more than nothing." https://streetparking.com/

You don’t want to hear this, but you need a new job.

HIIT and strength combo workouts that are 30-45 minutes long so you get both resistance training and cardio. Throw in some yoga once a week if you can fit it in. If you are also looking to lose weight, that’s all diet.

I think I’d prioritize HIIT as it’s very efficient and has strength elements as well as cardio. The 7- minute workout a couple times through?

Or depending on what your job is, is there any way to get little bits in during calls? NYT recently had an article about exercise “snacks.”

https://www.nytimes.com/2021/01/04/well/move/for-an-exercise-snack-try-the-new-standing-7-minute-workout.html

And despite what one PP said, sleep is important!!!

115 lbs, 5'6, 45yo. I agree that 20-30 minutes of intense cardio is what you need for results.

10 minutes of rowing

I’d say if you want to lose weight prioritize cardio. 20 minutes daily!

Well do you want an extra hour of sleep or do you want to be thin? Your body will adjust. You know what you need to do.

Sweat app. It’s 14-28 min circuits. Limited equipment or body weight. It sounds like not a lot of time but it’s all you need. The combo of resistance and cardio is so good for weight loss.

I say whatever you enjoy the most!

I love to work out and was very active when I was working part time. Now I’m full time again in a job with terrible hours. I truly get to exercise only a couple days a week max. I feel awful. If you have very limited exercise time, what do you do to make the most of it? Should I prioritize cardio, weights, or yoga (which I love)? Maybe a little of each? Please don’t tell me to get up an hour earlier. I am typically only getting 6 hours of sleep as it is. And no, I don’t watch tv or movies, ever. I am at the top of “normal” weight for my height and would like to lose 15 or so pounds, but I know that’s mainly about correcting the bad eating habits I’ve developed during the pandemic.