Back when I was working 2 jobs and 'finding time' was very difficult this is one quick workout I would do.
When? On my lunch break.
How long did it take? 15-30 minutes.
What equipment is needed? None.
Who is this for? Anyone who works in an office type job where you get an hour, or even half hour lunch break. And you have access to some stairs. So technically no equipment but having stairs will help.
Yes, you can find a way if you don't have stairs, so don't ask.
First I would climb the stairs. Our building had 5 floors. I went from the bottom to the top. Then down to the bottom. That was 1.
I did anywhere from 5-10 of these. When I first started this I did maybe 3-4. Just walking stairs can be challenging when you aren't accustomed to it.
After that I was good and warmed up and I did some bodyweight work.
Usually I did pushups, squats and some form of plank or bird dog. Anywhere from 3-10 rounds performed.
Change up the reps, the speed, pause and contract. Mix it up.
The no time excuse is just that, an excuse. You have a break at work. You have 15-30 minutes to do something physical.
Just get it done.
If you want more ideas feel free to email me and I'll help you out.
One more thing before I go.
This little workout may not seem like much. It may seem insignificant. Like what's the point. If you can't get in the gym and lift weights and use the equipment then how effective can the workout be?
But it is effective, trust me. And even more than that, it's the little things you do consistently that will add up over time.
Every 15 minutes you do a workout is going to add up over the week and the month. Every one counts.
Don't overlook the simple, minimalist workouts. They can be very important, especially when you're a busy dude and you can't get to a gym or find hours to work out.