So first, in the morning, I also used to think I didn't have time, but I changed some things and woke up just 15 minutes sooner so I could do some yoga. So, right when I wake up, I do some yoga with a video (by Alivia d'Andrea) and it only lasts 8 minutes, and then I just go on with my day.
As for working out, I personally find motivation in YouTube videos, I would advice to just try multiple videos and just see what works best for you. If you're not motivated, just put some music that you really like and dance on it, you can do whatever you want, it will just bring you some joy and maybe motivate you.
I hope my answer will help ^^
I actually read recently that going for a walk x3 a week is all you need for good heart health. Sometimes it’s not about the high intensity, work out until you pass out, go as hard as you can but more so about doing what feels good and reminding yourself that you are worthy of love even if it’s self-love.
Take a moment to analyze where your body pains are, and your limits. I recommend speaking to a doctor before starting any exercising to determine if it’s something more than just an ache that needs conditioning.
Furthermore, understand your limits, keep track of how often you can do an exercise so you can gage your progress.
Once you have done all the above, I highly recommend going on YouTube and searching for short videos that consist of workouts for beginners. If not, yoga for beginners to stretch your body.
Simple exercises I recommend.
Planks , start at 15 second intervals. Bicep curls, can do them with no weights, even water bottles in each hand.
High knees, you can modify them by skipping the jumping and just raising one leg at a time.
Time wise , it’s up to you and the pace your body can go. Start by setting 30 second intervals or setting an alarm.
Do what you can with the time you have.
It’s a journey not a race.
Good luck!
If you’re stuck in one spot, try squats as you can do them as slowly and quickly as you want. Punch squats are good for strength and bops for cardio.
3×10 beginner
3×25 intermediate
4×30 advanced.
Pace yourself and stretch out your legs (don’t forget butterfly stretches) as it will hit some neglected muscles.
Jumping jacks are good too.
My journey with fitness started with push-ups. I did 20 every day. Not the best routine, but the important part was that it became a daily habit. Honestly just find one exercise you like and make it so easy, you can’t say no. Then scale up.
Choose your own type of exercises may be so useful too. Pilates yoga cardio or just strength training are options
I personally have hand weights from 5- 30lbs. So i can vary my intensity. And a treadmill which you can walk, jog at different paces and inclines.