” it’s total rubbish if you think you don’t have time to do a quick 10-minute workout”
A quick 10-minute workout ain’t hardly going to do anything for anybody, except maybe the morbidly obese.
I usually do an hour of cardio a day (plus weights at home or at gym), but when I can't, I do a hardcore Crossfit-type set of intervals and it does a lot of good.
Caution: People need to gradually adapt to hardcore interval work. Still.