I think i have perfected the workout routine. I have done practically every type of fitness routine over the years, and each of them fallshort by themselves. Bodybuilding -> Crossfit -> Long distance.

The key is simple:

Mix HIIT with heavy weights but minimal sets. No need todo 1hr of heavy weights.

Example
5 x 5 max reps on bench (focus on one big exercise per day)
5 x 30s curcuit HIIT training. Rower, pushups, ball smash, lunges. Literally just make something up with body weight stuff or kettlebells.
+ stretching (super important)

That's it. Takes 20-30mins and you can do everyday if you eat healthy and get enough sleep.