Health

Balance Training Template

Five balance holds at 30 seconds a side with 15 seconds to switch. Keep a chair or wall within reach.

10 rounds 2 sets 7 min total

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Ready

00:30

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

Rounds

1 Feet Together 00:30
2 Switch Sides 00:15
3 Single-Leg Stand 00:30
4 Switch Sides 00:15
5 Heel-to-Toe Stand 00:30
6 Switch Sides 00:15
7 Heel Raises 00:30
8 Switch Sides 00:15
9 Sit-to-Stand 00:30
10 Switch Sides 00:15

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Press start and this template runs as-is — nothing is saved and no account is needed. Customize it to change the rounds, and you get your own timer with its own shareable link.

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About this timer

Five balance holds at thirty seconds a side with fifteen seconds to switch, run twice. Balance is trainable at any age and it responds quickly — a few weeks of consistent practice measurably improves standing stability, which is the single most useful thing most people can do to reduce their risk of falling. Keep a chair or a wall within arm's reach for every position.

Best for

Older adults and fall prevention
Rehabilitation after an ankle, knee or hip injury
Athletes rebuilding single-leg stability

The five positions

Feet together — stand with feet touching, arms by your sides
Single-leg stand — one foot lifted, thirty seconds each side
Heel-to-toe stand — one foot directly in front of the other, as if on a line
Heel raises — rise onto the balls of your feet and lower slowly
Sit-to-stand — out of a chair and back down, without using your hands if you can

Scaling it

Easier: Keep one or two fingers on a wall or chair throughout, and work towards letting go.
Harder: Close your eyes, stand on a cushion, or turn your head side to side during the hold.

How the clock runs

One pass through this timer is 10 rounds and 3 min. The sequence repeats 2 times, so the whole session runs 7 min across 20 intervals. The intervals break down as 5 × 30 sec and 5 × 15 sec.

Round-by-round breakdown of the Balance Training Template
#	Interval	Length	Elapsed
1	Feet Together	00:30	00:30
2	Switch Sides	00:15	00:45
3	Single-Leg Stand	00:30	01:15
4	Switch Sides	00:15	01:30
5	Heel-to-Toe Stand	00:30	02:00
6	Switch Sides	00:15	02:15
7	Heel Raises	00:30	02:45
8	Switch Sides	00:15	03:00
9	Sit-to-Stand	00:30	03:30
10	Switch Sides	00:15	03:45

Questions about the Balance Training Template

How often should I practise balance?

Most fall-prevention guidance suggests balance work on at least three days a week. It responds to frequency more than to session length.

Is it safe to do alone?

Set up next to a sturdy chair, a counter or a wall so there is always something to grab. If you have had a fall or feel unsteady walking, ask a clinician before starting.