Our expert says:
It's very difficult to exercise when you have such limited time, and you are not alone in having this problem. I think that the key is to then increase the intensity but you have to do some sort of cardio training. The exercise you are doing at the moment, the push ups and sit ups and weight training etc is good to increase the muscle mass, and it contributes slightly to becoming fitter. However, cardio training is still more important, in my opinion. So, what I would do is find even 20 to 30 minutes, in which you can go for a run, or cycle, or skip for 10 minutes, or something quite high intensity, but short in duration. If you can add say a 20 minute run to your current activity, then I am quite sure you will see some results pretty soon - you will certainly become fitter. I don't know how your knee injury influences this though, and it might be quite risky, something to consider when you start running. Perhaps waiting will be better for you at this stage.
Basically, I think that you are limited in time, but that if you use the time well, by doing high intensity cardio, you can achieve results - the weight training has its place, but I believe it needs to be combined with the cardio to be successful
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