I have been doing a certain workout for a while now and it did an awesome job getting me ripped and fitting into my daily life. This is what I have been doing.
Every half an hour a set of 10 push up and 10 sit ups (the variation I have been doing Works on both lower and upper abs since normal sit ups are more for upper abs)
Since it is in half an hour spaces I can do things in between and it doesn't feel like I'm tired all the time while I'm working out all day long.
Awesome results. Friends always notice and I get asked if I've been working out very frequently.
This is based on no hard scientific evidence but it worked for me so it might just work for you. I haven't been taking no supplements until like a month ago for health reasons. It doesn't seem like it does too much in muscle development so this workout plan seem to work the same way with and without supplements (again no scientific research).
Recommended to wait about 30+ minutes after meal to resume. no recommended to do in public. I frequently walk and run places so if you sit down all day I suggest to try to incorporate a leg workout somewhere. this workout usually fits all since it uses your own body as weights. as you get stronger your muscle mass will build and you will be a heavier weight for you to work out with so staying in the range of 10 to15 is usually the best.
I hope anyone found this helpful and I hope this helped you incorporate your workout into your day without needing to dedicate a certain time separately.