I workout every morning 7 days a week but on a 4 day cycle. Day 1 is heavy lifting, 2 is lighter legs, 3 is hard cardio, 4 is lighter upper body. Always warm up 10 min cardio, abs on hard cardio day.
At work I have a standing desk, walk around block 3 times during the day. Lunch is usually a walk away.
I try to do parkour or something similar after work if I’m up for it