You can maintain decent fitness on less time, or even slowly improve, but most unfit people cannot physically achieve the level of intensity required to see significant improvement with minimal time commitment. I say three hours firstly because the actual workout gets packed in with a lot of things that you will be doing to take care of your body, and that’s what it usually comes out to, but mostly because I’m tired of people asking me for shortcuts. Sorry, no, you’re not going to make it without sacrifices. It needs to be a priority.
If you want efficiency, here’s that list in order: Stop smoking, stop drinking, stop caffeine, stop snacking, stop social eating, prepare your own food, standing desk, commute by bike.
If you want efficiency, here’s that list in order: Stop smoking, stop drinking, stop caffeine, stop snacking, stop social eating, prepare your own food, standing desk, commute by bike.