To be honest, 56 hours per week between work, commuting, and gym time sounds pretty reasonable to me. You just gotta do something about the odd work schedule. I'm not sure what you can do other than talk to your boss about the problem, or get a different job. Working out at home, as others have suggested, only works for some people. Some of us slack off too much in that scenario.

I used to work a nightshift 60hrs a week, 5 x 12 hr shifts and used to cycle to work which was about 7 miles each way with a very steep 1km long hill going to work. The job was physically demanding as well as mentally demanding. I was running multiple machines, sometimes up to about 12 machines as well as lifting and rewiring them and doing frequent quality checks. I did this for many years without a single day off sick. I felt fantastic at the time and was super fit and actually did enjoy the job which counts for a lot and loved the cycling commute most of the time.

Sadly the company closed and I ended up sat down all day in an office writing power tool manuals hardly moving from the spot in a bad environment for stress with people around me with their own agenda and issues which I won't go into. My weight went up and my health went down.

At first with the night shift I would keep forcing myself back into a normal sleep pattern for the weekend but found working with the night shift and even following the same sleep pattern over the weekend was necessary to be successful at doing that shift pattern. I guess my point is adapt as much as possible to your routine and do everything you can to make it better. If that means sleeping in a dark room with ear plugs in so you can catch up with all your sleep so be it.

I would cut out milk, bread, oatmeal (is this steel cut or that Insta stuff? Are you adding things to it such as honey or blueberries or strawberries? Does the oatmeal have any of the fake flavoring stuff?) You also shouldn't need any kind of whey if you're getting your protein from meat/poultry/fish. I guess anything with gluten in it can make people feel tired, and milk had naturally occurring chemicals in it that also help induce sleep. That's why it blows my mind that cereal (milk+gluten) is a breakfast item. It's like you're handicapping yourself right from the start of the day.

Look into resistance bands then. They take up very little room.

Why spend money at all. Use the body you have. Just do these for 30 minutes and you'll be fine:

link

You wil need a space to lay down though .

I think even 60 hours a week would be easier than a whacky schedule. Someone with a 9am-7pm schedule for six days a week can efficiently schedule their week and never worry about not sleeping enough

Use taxi/uber so you can sleep more.

Yeah, I was thinking this. Sacrifice some money for nights you need a little more sleep. Fuck taxis, but Uber and Lyft are pretty cheap.

Honestly though, the schedule doesn't sound that bad. I also suggest taking some melatonin if you have trouble sleeping early.

Here you go OP. Use your body's weight for fitness.