> If this is something that interests you, I want to hear how you balance a long day on your desk vs exercise.
Do things that actually make a difference, which means heavy barbell training. Anything else is generally subpar and inefficient, the main issue being no meaningful progression can be made after the first few weeks.
Heavy compound barbell training (squat, press, bench, deadlift) can be progressed and adapted to for decades. It's also an extremely efficient use of time.