Other commenters have some ideas for how to make exercise enjoyable. Another possibility is to optimize for making exercise short:
Do high-intensity intervals once a week, for 15–30 minutes. Example: 5 intervals of 30 seconds sprinting + 1 minute walking. Long-duration exercise is better, but interval exercise is more time-efficient.
Do a full-body weight routine once a week. You can see strength gains with only one heavy set per muscle group per week. Should take less than 30 minutes to do three exercises (e.g. squats + bench press + pull-ups / machine pull-downs).
That’s less than an hour of exercise per week, but it’s enough to give you a solid base.
Other commenters have some ideas for how to make exercise enjoyable. Another possibility is to optimize for making exercise short:
Do high-intensity intervals once a week, for 15–30 minutes. Example: 5 intervals of 30 seconds sprinting + 1 minute walking. Long-duration exercise is better, but interval exercise is more time-efficient.
Do a full-body weight routine once a week. You can see strength gains with only one heavy set per muscle group per week. Should take less than 30 minutes to do three exercises (e.g. squats + bench press + pull-ups / machine pull-downs).
That’s less than an hour of exercise per week, but it’s enough to give you a solid base.