Of course, it's more complex than that, but basically "the chair is death" - some people sit in their chairs up to 12 hours per day - the advise us to get up every hour and move.
They also suggested that a 90 minute walk (normal pace), every day, is extremely beneficial, including eating right. But, as for exercising, in the video below, the test subject (a low responder to exercise, which means no matter how much he exercises his body does not respond favourably) will vigorously bike for 3X - 20 second bursts, with a short rest inbetween, this equals 1 minute - and he was required to do this 3 days per week for a total of 3 minutes/week.
The result: his muscles absorbed and used 33% more fat, than by not exercising longer. As well, there was a less marked improvement in his insulin results, that being a 23% improvement.