I've been writing about fitness routines for the time poor the following article includes a video for a workout that takes a minute and can be as beneficial as a 45 minute cycle ride. So read the article and watch video and do your health a favour.
Go here for the article: https://www.stuff.co.nz/life-style/well-good/teach-me/100530975/micro-moments-of-exercise-you-can-squeeze-into-your-day-even-at-your-desk