If you want to get most of the benefits of regular exercise and resistance training but can only commit a small amount of time, functional high intensity interval training is a great option.
Functional HIIT uses resistance training that resembles real life – picking heavy things up, carrying them, throwing them etc. – and does this at a high enough intensity to get you out of breath.
As a result – providing you’re also eating and sleeping well – you’ll get improved strength and muscular endurance, increased muscle mass and reduced fat, and improved fitness and recovery time (see research).
Expect hard work – because this session is so short, everything is done with intensity. Exercise selection will be varied enough to keep things safe and interesting, and we’ll have periods of rest too, but it will be a tough session.
There is a detailed walkthrough of using TeamUp here.