I do understand that most people are extremely limited on time, and exercise is usually the first thing to cut from their schedule. Unfortunately, the problem with this is that at some point, the lack of exercise will begin to negatively impact energy, efficiency, and productivity in virtually every other area of life. Then, health problems may set in. At this point, exercise becomes much more difficult and crucially necessary at the same time.
If you are not currently exercising because you can’t seem to find the time, I would suggest that you start with a 20-30 minute exercise schedule 3 days a week – preferably Monday, Wednesday, and Friday. Choose 3 large muscle upper body exercises to work back, chest, and shoulders (for example: a row, a push-up, and a military press). Do these exercises one after the other with very little rest between sets (this is called a circuit). Do each circuit 2 to 3 times. Then switch to lower body exercises like seated leg press, squats, lunges, or romanian deadlifts. Again, do each circuit 2 to 3 times. End the session with some abdominal/low back work to strengthen your core. Then cool down with a good stretch. This type of workout will challenge both your strength and your endurance.