Regarding time for exercise, I found that it was easier to 'find time' when I found an activity that I actually liked! While HIIT amd Tabata can be really effective, you are not going to stick with it unless you get some satisfaction from it. Well, I can't anyway. I totally understand the time restraints, but I honestly think the key is to find something fun. Even if it takes longer to reach your goals, you are maybe more likely to stick with it. I have started and given up so mant fitness regimes, but now I've figured out what is best for me and I (more or less!) can keep it up!
Why not try one of the challenges on here, like 10 mins a day, or the Jan Jumpstart challenge? Don't get discouraged, you just need to find the right thing for you!