For substantial health benefits, do one of the following aerobic activities:
150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
An equivalent combination of moderate- and vigorous-intensity aerobic physical activity
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
The American Council on Exercise - acefitness.org/acefit offers a great exercise library with tutorials you can filter by ability level. Their exercises by equipment section allows you to search by no equipment or dumbbells for exercises you can do at home. Explore their website for more info on fitness programs and healthy living tips.