Home workouts to help you get back in shape
- 1 Minute Read
If your big dreams of rocking a beach body took a backseat for a good while, then home workouts could be your ticket to getting back in shape. The videos linked in this blog target balance and strength and include options for both standing and seated exercises. You'll be back in the groove in no time!
Key Takeaways
- Home workouts are super convenient and a low-pressure way to restart a fitness routine, perfect if you've been couch cruising for a while.
- Balance and strength exercises can enhance mobility, posture, and confidence in everyday activities as you age.
- Start off slow, listen to your body, and choose beginner-friendly workouts that match your current fitness level to ease back in shape.
- Track your workouts from your MyNetDiary dashboard.
Why home workouts work to get back in shape
On-demand home workouts are incredibly flexible, fitting into your schedule whenever you make the time and wherever you are. Plus, you can cruise through the exercises at your own pace (so you don't overdo it). Feel free to tweak the activities to account for any physical limitations or injury recovery. The best part? The majority of these at-home workouts require no equipment but a willing body!
Workouts for balance
Having good balance helps you stay active, safe, and enjoy a variety of activities as you move through life. It also helps strengthen the core and glutes, which are important for good posture.
10-minute balance workout for beginners
This workout is helpful for those new to balance exercises and older adults. Use a chair or countertop for balance, though try not to rely solely on these props.
Seated yoga
Not sure if you are ready for a full mat workout? This 10-minute seated yoga flow is led by fitness expert Lorraine Ladish.
Balance training exercises from the American Council on Exercise (ACE)
Exercise physiologist Fabio Comana takes you through a series of standing exercises that challenge every fitness level in this 5-minute video. Complete as many sets as you can and advance at your own pace.
5 Exercises to begin building strength and balance
These exercises target major muscle groups that weaken with prolonged sitting (something we all do too much of these days). Try two sets of 10-15 reps each, adding weight as the exercises become easier.
Workouts that build strength and cardio
Did you know that a natural part of aging is a decrease in muscle mass? This slow decline starts as early as age 30! So, save those muscles and start regular strength training at home with these workouts. After regularly exercising at home without equipment, try out group classes at your local recreation center or gym.
Lower-body standing workout for seniors
Fitness instructor Meredith Chen guides you through a 16-minute session designed to strengthen your lower body without relying only on squats and lunges. Isn't that good news!
Chair workout for strength, cardio, and flexibility
Fitness instructor Lawrence Biscontini takes you through a 15-minute chair workout that includes 5 minutes of strength, 5 minutes of cardio, and 5 minutes of flexibility training. So quick, you'd be done with exercise and a shower in half an hour!
Intermediate standing cardio for seniors
Join fitness instructor Meredith Chen for easy-to-follow exercises in this 24-minute video. Geared toward improving balance, the enjoyable workout features her upbeat nature and modest approach. It's one of those ideal home workouts with no equipment needed!
Strength, coordination, and balance
Looking to add a few strength and coordination exercises to your current exercise plan? This expert article provides some key activities you won't want to miss.
Take it up a notch
Once you build a solid foundation, you could push yourself to the next level.
20-minute leg workout at home
This 20-minute standing leg workout adds moderate weights, challenging you to up your workout game. Seven exercises target glutes, hamstrings, thighs, hips, and calves.
Frequently Asked Questions
How often should I workout to get back in shape?
Start with 2–3 days per week, focusing more on consistency than intensity. As you grow stronger and gain endurance, you can gradually increase your workout length or frequency.
What if I haven't exercised in years?
That's completely okay! Start with beginner-friendly or seated exercises and move at your own pace. It's totally fine to pause the video and take a break. The key is to start slowly and build confidence over time.
Are home workouts effective for improving strength and balance?
Yes! Regular home workouts can help boost muscle strength, balance, flexibility, and overall mobility, even without expensive workout equipment. Even short daily sessions can make a meaningful impact when done consistently.
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Exercise->Aerobic & Cardio Exercise->Injury Recovery Exercise->Tips
Jun 8, 2026
