FORGET ABOUT WHAT TO “DO” AND INSTEAD LOOK FOR PEOPLE AND ORGANIZATIONS YOU ADMIRE AND WOULD WANT TO HANG OUT WITH. “WHERE” AND “WITH WHOM” TRUMPS “WHAT.” REMEMBER THAT LIFE SATISFACTION DEPENDS ON AUTONOMY AND INFLUENCE, NOT TITLES OR SALARIES, SO KEEP THE FORMER AS CRITERIA.

In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.