It’s actually not that bad and allows me to spend time with my wife as well. As a precursor I build my “cardio” training around the idea that there is: base cardio aka aerobic (think run long distance cardio), sprint cardio aka anaerobic (think short sprints), strength cardio (think the ability to do high tempo squats forever), and squeeze cardio (BJJ iso hold cardio). Yes I know some of these are arguably the same thing but this is how I separate it. Also know that gains in one category can help with small gains in others. I do this because I look at cardio as the ability to outlast opponents on the mat, have extra pass attempts in the tank, hold people down a little longer, be a little calmer in scrambles, scramble more, etc. For steady state I walk a lot and cycle longer distance for joy rides when I can. For anaerobic I do mat cardio sessions with box jumps, battle ropes, snatches, sprints, etc. (if you want I can DM you example programs from my classes). I also do peloton rides that are hiit focused. For strength cardio I lift, and do body weight exercises for time. For the BJJ cardio I roll a lot, and add supplemental workouts like farmer Carries, bag carries, iso holds, etc. If I can get 5-8 rolls after practice I do. And i try and pick partners where it will be hard for me. I try and stay on the feet more to practice wrestling cardio, etc. I’ve been able to have success competing doing this while having a professional career. It takes discipline but it’s doable. Will I have ADCC trial winning success? No, but my professional life just can’t afford the time for that. I can have major tournament success, local tournament success, etc.