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You do what you can, when you can.
Like, I'm disabled now, so the days of three hour long dedicated workout sessions are long gone. I can barely manage anything that takes longer than cooking a decent meal, and the more impact there is, the shorter the time gets. So, you know, serious cardio is out.
However, you can exercise anywhere, any time, assuming the situation makes it feasible at all (might have issues at work, etc).
So, you cram things in. Sitting at a desk for fifteen? Keep your legs moving. Reading files, you can do so while finding some kind of activity that fits how you're reading. Laptop on your knees, maybe you do some curls. Have a tablet you can use, or paper files, do some pushups while you read.
If you're going to have only one single session, make it cardio. Nothing else gives the same time/benefit ratio, and you can do different cardio depending on where you are. So, you might only have an hour, use it running since you don't need a specific gym or piece of gear.
Gotta work with what you've got
Yeah, 3 hours.
There's a reason I need the gym
I mean, there's plenty of good meals that only take a half hour to an hour. I'd go as far as to say that if you include stuff where a pot is just simmering and you're waiting, there's a ton of options.
Depends on how fast prep is, I guess. I'm used to just zipping through prep since it's something I've done since I was a kid.
Take something like beef stew. That's twenty minutes of actual cooking, ten of prep, and a bunch of patience.
There's complicated dishes that take more attention as it cooks, along with a lot of fiddly prep, like beef wellington, where you're right on top of it the entire time.
I guess it also depends in what the standard of "decent" is lol. Spaghetti can take fifteen minutes start to finish, or it can take a couple of hours including simmer time for the sauce.