I am not familiar with any of the 'science', but from what I understand you definitely want to do some sort of strength training. It helps with weight regulation, injury prevention, and overall health. The scientific 7-minute will probably work, or at least be a good place to start.

For me personally, I've noticed that when I pay for a gym membership (or some other fitness program), I actually force myself to use the service due to the financial commitment. When i try and save money by working out at home, I always skip sessions. If I could get better at motivating myself for the home workouts, I would probably do those more, but like someone else said, the best workout is the one that you actually do.