It's taken me a long time to fall into my current routine, but I really believe in it for my needs.
My goal is to maintain right where I'm at. I am ridiculously happy with my current body comp and level of fitness.
I do HIIT interval training, 3 times a week, usually 20 minutes. My standard exercises can all be done as body weight exercises for the most part. Squats, lunges, burpees, push ups, tricep dips, planks....
I also have a kettlebell and a resistance band to make some of these things harder.
I'd love to get into heavier weights, but don't have the equipment or a spotter right now. I have access to a gym, but I really don't want to be doing anything heavy without someone watching my form.
I'm super curious what exactly a lot of you are doing out there. I'd love if you could include where you do it and what your goals are.
I do a modified version of Stronglifts 5x5, which is a weight lifting program using primarily the barbell and power rack. My modifications:
I have been on the program for 4.5 months and I am pretty happy with my muscle gains. I gained muscle and lost fat simultaneously, at least in the first couple months. Don't be afraid of the barbell - you start out with bodyweight or just the bar, and progress at your own pace. There's very little risk if you take it slow!
Squats, overhead presses, bench presses, dead lifts, chin ups; all with barbells. See the following site: http://startingstrength.com/
3 times per week, each session is approximately one hour.
I try to do a mix of Erwan Le Corre (www.movnat.com) and Keith Norris type of training (http://theorytopractice.wordpress.com), but I'm not that advanced. Just a little bit of everything, sometimes very heavy, sometimes fast, sometimes slow, some sprinting, some skills, some walking and playing, ...
Maybe not the best way to achieve a very specific goal, but a great way to be healthy, and to keep enjoying it.
i do deadlifts, weighted chin-ups and overhead presses once a week. i do squats, bench press, barbell rows once a week (2 or 3 days apart from the other set). all at the highest intensity possible, micro-loading weight, etc., and all at 5 or 6 sets of 5 reps. i throw in as much fasting as possible, but eat huge post workout meals. i am gaining strength month to month with not all that much work/time involved, and i have not changed body weight for close to a year now, so I assume i am losing fat too.
if you truly want to 100% maintain, i would wager that you could do a good whole body weight lifting routine once a week and do some hard sprinting once or twice a week, so barely 2 to 3 hrs per week max. actually, you might still gain strength and improve shape a little doing this (coupled with eating right).
I do a couple scaled-down Crossfit WODS a week, or I make up a similar workout. My local gym is pretty Crossfit-friendly, and they have lots of kettlebells, a set of gymnast rings, parellettes, etc.
I used to do yoga and a weekly ballet class regularly and it made me feel wonderful; I've kinda lost interest but am trying to get back into those. Trying to get that first pullup, the ultimate girl-accomplishment!
I've recently gained a new focus with TACFIT from Scott Sonnon.
I'm doing a mix of http://www.tacfitwarrior.com/ (which is fun bodyweight exercise with mental components) and http://www.tacfitcommando.com/massassault/ (boosting muscle growth with minor weights like kettlebells, dumbbells, and medicine balls).
It is especially good for me because I can do the whole thing at home if it is still snowing out.
Trust me, it is... Syracuse has had 104.7 inches of snow so far this season (call it 9ft or 2.6m), we are on the way to breaking the 1993 record of 192.1 inches.
I'm loving the new program combo, and i can see the new muscles coming in.