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For the time constrained: go running. You can do it almost anywhere, with minimal equipment. It's a means of transport. It's very efficient in terms of calories per minute. Downside is you end up looking like a runner not a buff dude. You can level up the intensity if you have less time etc.

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Running isn't easy for everyone. Runners seem to be a self-selecting group of people who have good biomechanics or a naturally good running form.

I had to teach myself how to run. Even though I was careful with my mileage ramp up, stretched, and worked on technique I still had to deal with all kinds of nagging injuries and still have runner's knee (patella femoral syndrome). I got my 5k down into the 23 minute range and could run 8-9 miles at a pop without getting winded. Still the nagging injuries persist. For people can "just" run it's to understand that running is really hard for some people(and not just overweight people).

That being said, running is the best. I actually enjoy doing it even with all the nagging injuries.

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