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Anonymous
Seriously, if your schedule won't allow you 8 hours during which to sleep and 2 during which to exercise (even 2 every other day), then you need to clean it up a bit.
As per exercises, HIIT can be done in about 20 minutes; sprinting for 1 minute then resting for another, then repeating for 20 minutes. Hypertrophy training (making muscles bigger) usually takes 40 or so minutes for a decent workout, but if you want to build STRENGTH, you can try a low volume, high weight regimen that can be done in as little as 20 as well.
To get a good sleep rhythm, just force yourself to lay down at a certain time and then force yourself to wake up at a certain time (11 PM sleep and 8 AM wake is a good starting point, but do what fits you best). It'll be unpleasant, but you'll adjust eventually.
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