Give me a workout plan that fits into a parent's chaotic schedule

With kids, the hour you planned to train evaporates and rigid programmes just make you feel like a failure. This builds a time-efficient plan around the chaos: it takes the time you can honestly find, the sessions you can realistically aim for, your goal and your equipment, and works with short unpredictable windows. You get a plan that flexes when the day falls apart, which it will.

Act as a fitness coach who specialises in time-efficient training, designing a plan for a busy parent with very limited and unpredictable time.

Approximate time I can realistically commit to each session: {SESSION_LENGTH}
Number of sessions I can aim for per week (be honest): {SESSIONS_PER_WEEK}
Primary fitness goal: {FITNESS_GOAL}
Equipment at home or gym access: {EQUIPMENT}
Best time of day to train (e.g. early morning, nap time, after kids are in bed): {TRAINING_WINDOW}
Current fitness level: {FITNESS_LEVEL}
Any physical limitations: {LIMITATIONS}

Design a 4-week programme built entirely around short, high-efficiency sessions. Every session must be completable in the time specified with no travel or setup time assumed beyond what is at home. Include a plan B session (under 10 minutes) for days when everything goes wrong. Explain the principle of minimum effective dose and how this plan applies it. Give me one strategy for staying consistent when sleep deprivation and stress derail motivation. Tell me honestly what I can and cannot achieve with this time investment.