The best program any one can do to effect a good result is the one that gets done regularly.
Thousands of hours are spent designing programs that never get done.
I know this. I've done it for myself and promptly put the masterpiece in a drawer and forgotten about it.
I've done hundreds of programs for people who were very specific about what they wanted, needed, 'just had to do', and then seen them get discarded as life takes over, distractions abound, and with the best of intentions, the program has got swallowed in the bin of dismissal.
That can be the problem. So, sometimes it's good to settle for a program of a bit less intensity, a bit less in length, and even a bit less efficient, but gets done. Regularly. The regularity is key. That doesn't mean twice a day, or every day. But done two to four times a week, without fail, trains the body, and the mind, to the habit.
More importantly, it teaches the body to use itself in a way, even when you're not exercising, that perpetuates the benefits. that's also one of the great benefits of Breathing Practice. when you practise breathing well, you teach the body to use itself as Nature intended and this gives a value to everything you physically do. It turns everything you do into a beneficial activity. It's like gently working out whenever you're even slightly active.
Because of the constancy of this, it's physically impossible for your body to not respond. Nice thought, isn't it?