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

government should be more strict

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.

yeaahh that too. the whole thing about obike seems unstable and im worried that the deposit have high probability of kena telan. that's why a bit reluctant to try.

but still, there's a lot of other alternatives. as i mentioned before, running is great because u dont need a lot to do it. just a pair of shoes and you're set

Are we talking about the same govt here?

ANyway, I face the same problem as TS... career/family/kid... really no time for exercise.. hope that would change in a year or 2 after I move to a place with a gym within 10 min walking distance.

What kind of workout you do in gym on 10pm?

I will run at least 2 times per week and each time is 90 minutes (around 12km).

I usually finished my run around 9pm to 10pm and I can't sleep after that. I guess is due to the endorphin level of my body is high as well as metabolism rate.

I can only sleep around 1am. 

You just can sleep naturally after workout?

yes but i dont really like news so i dunno much 

what about doing youtube workout ? got many video that dont need equipment

I'm more into runing aorund with my kid and carrying her....

quite tiring... sweat too... 

what if you are on leave or holiday

Just find ways to incorporate movement and exercise into your work life.
Stairs instead of lift, park further and walk. Stand instead of seat etc etc.

usually family time lor or only time to do errands, shopping or jalan-jalan or catching on sleep.

once in a while can get the opportunity and i usually do 5km to 10km runs. im a cardio guy and running is almost everything that i do lol.

u can lose weight just by standing?
i heard having good pose is a great way to lose weight

Better than sitting long hours

around park or on running machine

aim for a sustainable eating habit (yes to portion control and sensible choices, no to a stop-start diet) and sustainable physical activity (which you can do with limited equipment and time and fit with your life schedule)

example of sustainable eating habit ?

i do 7 min yoga ( for pain) or warm up with a core exercise when i dont have time or tired

what kind of exercise will you do ?

which part of your body will you focus on

Just find ways to incorporate movement and exercise into your work life.
Stairs instead of lift, park further and walk. Stand instead of seat etc etc.

example of sustainable eating habit ?

i do 7 min yoga ( for pain) or warm up with a core exercise when i dont have time or tired

Answer: below as what slimey said.

There's no such thing as "no time", it's whether we make time for it or not.

You can always wake up 1 hour earlier and run or do functional training at home/ park for 45min. Then shower, get ready for work etc. The key is so sleep earlier and have sufficient rest.

portion control

Search up Kelab Diet Kalori(KDK) or Coach Ina Fitlife on FB

Basically u achieve weight loss by reducing/redistributing portions (and making good food choices) instead of reducing meals or avoiding food groups like Atkins/Keto/Vegetarian etc

I find it as the most flexible and sustainable 'diet' choice that can be applied when you are going for camping in the jungle, before/during heavy endurance sports(marathons), or going to a feast/kenduri etc.  It is not carbs that is the issue, it is how much carbs you take and for what purpose.

I am training for a HM and I dont find a diet that avoids carbs or meats fitting to what I am trying to achieve.  Others may have other priorities and be willing to stick to their choices.  I hope you will make a good choice too.  To me there is no 'diet', there is just good eating habits that you stick to until we grow old (sustainability), and I will be just happy to do that.

I have squeezed my highly intense bodyweight workouts in 10 minutes on busy days in hotel rooms after work meetings and before working dinners.

what if you are on leave or holiday

If you're on holiday, try to walk to your destination instead of taking buses or taxi. Of course, agak-agak a bit, 30 minutes should be okay.

I always lost weight when I go for holiday, cause I want to save on transportation money. And I always choose autumn or spring, best weather for walking. If no, utilize the gym and swimming pool facility to the max.

isn it extremely hard 

I just do the best I can.