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Many of you will have heard me say just do 60 seconds at maximum cardiovascular capacity. Many of you have said "I don't believe that will make a difference". I can tell you beyond all doubt that it does make a difference mentally and psychologically.
I'm a busy solo parent and I haven't done a full length work out since February if you don't count my boxing course with Shane Cameron. What I have done is tiny bursts of high intensity movements. For example, sprinting on the spot, shadow boxing, or pushups. Sometimes my workout is 5 minutes cos that's how long it takes me to 100 push ups. Or just a single set of chin ups until failure. But mostly, a couple of 60 second blasts a day like 60 seconds of squat jumps.
You're level will be different but it's the intensity that causes changes in your physiology.
Outside of that, it's just my eating that maintains my size. Palm sized portion of protein, 1 to 2 fists of vege, 1 to 3 cupped handfuls of carbs and 1 to 2 thumbs of fat. And I even fit in a little ice cream. 80:20 rule. Don't tell me it doesn't work until you've stuck to it for a year.