i don't think people with no time to exercise has the luxury to focus on specific parts of the body. if i'm such person, i'd buy a skipping rope, a pull-up bar and just do some bodyweight exercises + skipping (cardio) in my room every morning/before bed.

csan sleep if exercise before sleep?

i think it depends on individual. my routine now is to go to the gym at around 10pm and works out til 12am when the gym closes. i'll take a quick shower once i reach home and jump on bed to sleep afterwards.

Sprinting.

High intensity workouts is the best if you have limited time. And sprinting doesnt require any special equipments or facility to do. Just get a decent pair of shoes and you're good to go.

It's a full-body workout, burns a lot of fat and it puts your body on a high metabolic rate so you continue to burn calories even after youre done.

Recently i started taking public transport to work which give me the opportunity to run a little while commuting to and from work. Can sprint up and down stairs on train/mrt station as well.

Its nice since its 2 in 1 both exercise as well as a necessary part of everyday life so no need to find a specific time to dedicate to just exercise.

I dont usually have the time (or motivation) to dedicate on exercise otherwise.

Compound movements. My pick would be Deadlifts.
If health is what you're after, realise that exercise is just part of the equation. Other aspects of your life are equally important; social connection, rest, exercise, diet etc. You won't get a healthy body by hitting the gym and eating right if you lack rest.

Everyone is hoping for a magic pill can give them their health back. Someone mentioned in this forum before that supplements are called supplements for a reason. I agree with that statement completely. It might, but only if you first get your diet(macros) in order. Heck, there isn't much journals to support health improvements from Dietary Intake of many vitamins and minerals.
My background is food science. I can tell you that you have to be careful of what you put inside your mouth and realise what it might do to your body in the long run. If you don't believe me, go look up how collagen(gelatine) is processed.

There's good news though, you don't have to get everything right all at once. Any improvements to one aspect of your life eventually carries over (overflows) to other areas of your life; momentum. Thus, change isn't as hard as we might think. You'll be more inclined to gravitate towards a healthier you. The trick however, is to make it part of our lives.
Practise and patience is what we all need. Not crash diets and definitely don't cut out meat from your diet if you have no idea what you're doing.

TLDR;
There's more to health than just exercising.
Supplements aren't magic pills.
Don't turn into a vegan/vegetarian after reading this post.
DeAct

thanks for the idea

u take bus or drive to mrt

what kind of exercise will you do ?

which part of your body will you focus on

car>lrt>ktm>run>office

vice versa

car>lrt>ktm>run>office

vice versa

wow ,sounds so tiring

A bit, yeah. But I do skip them at times. Sometimes if late or raining might take uber or tumpang officemate instead of running.

I'm also considering to try obike but so far havent yet.

riding bike from where to where

from ktm to office. there's plenty of obikes lying around and it could save time if needed.

i read that you need to pay a sizeable amount of deposit before using the bikes so feel a bit reluctant because of that.

but feel like obike company gonna close down soon

so many obike is being vandalized

3rd world country with similar set of attitude to match.

It wont end well...

but feel like obike company gonna close down soon

so many obike is being vandalized