What I do? An assortment of various things depending on the day. That could include, washing dishes, changing mom's dentures, attending to my mother's wishes, prayer, looking at worship/praise videos, looking at Christian teaching content, sometimes, just trying to catch my breath. This leaves only break-times at work (which they don't really give you anything, more like 10 minutes of personal time which is often used taking emergency calls or using the washroom if it's bad, or yelling inside the meditation room if I'm feeling frustrated with the quality of calls). In terms of commute times in train, can't do pushups in the train can I?Jesus, man, I know you can't see it right now, but go lift heavy shyte, do it. Controlling your eating habits can be gradual. What do you do with the other 16 hours of the day besides sleep, assuming you do? That still leaves 8 hours? Do you eat 8 hours a day? do 100 pushups a day, even if you need to do them 5 at a time; at the end of a week, you'll be doing 20 at a time. Do 100 situps a day, same rule. You have to start somewhere - telling yourself, "I need to have it be this perfect setup to get started," is simply a way to procrastinate. I know its easier to live in your VR headset, but you're here to make things better aren't you?
Your genetics aren't holding you back; YOU ARE. Again you can't claim they are till you max your potential.
Most of the time where I'm available is in the morning, which can get busy real fast if I have to do grocery shopping for the family, be around when the caregiver comes to take care of mom and give her a shower, financial managment, you name it, then get organized for work and pack a lunch.
You mentioned VR-headset? Yeah, I use it twice a week at 15 minutes each time. After 3 consecutive days at work, especially at a call center job, you start getting "wear and tear" over the week. A 15 minute VR-break is taken which where I have various 360 degree travel videos. Last time I visited the Gold Coast of Australia and some other parts of Australia. The previous time it was Vedero beach in Cuba. So I love travelling and that helps create a psychological distance from the work as it felt I went somewhere the next time I show up to work.
Hope that answers your question. In terms of if there is time to do pushups? This place is a total mess and there is no room to do pushups anywhere unless I'm standing up against a wall. I'd have to quit my job for the time it would take to clean up this place. So anyway you dice it, it's not a simple set-up like you may think it is.