Gym machines are boring, CrossFit is sadistic, and dieting sucks. Luckily, none of them is essential to being truly fit. Through years of trial and error — and humiliation at the hands of some of the world’s top trainers — the author discovered the secrets to real health.
The article starts to get useful at page 4
There are four fitness goals you can go for: Strength, power, muscle mass and endurance.
In order to achieve most of these goals you don’t need to spend more than 3 hours per week, using the most basic equipment.