Workouts

Workouts

Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.

Feature Workouts

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!

Feature Workouts

10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10 minutes.

Feature Workouts

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to regular cardio and strength training and will challenge your body in

Feature Workouts

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.

Feature Workouts

No running cardio

Get the cardio benefits your heart needs, without the running. This workout will help build endurance, boost energy and support your overall wellbeing.

Feature Workouts

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks.

Yoga for beginners

Yoga can build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility and a good way to build strength.

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!

10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10 minutes.

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to regular cardio and strength training and will challenge your body in new ways.

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.

No running cardio

Get the cardio benefits your heart needs, without the running. This workout will help build endurance, boost energy and support your overall wellbeing.

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks.

Quick lunch break workout

Struggling to find time to move more? This mini-workout can be done on your lunch break. For extra fun, complete it with a work colleague.

On-the-go strength

This workout is designed to increase your muscular strength, targeting all of your major muscle groups. A great all-round workout to help preserve your body.

Core strength and posture

Build a stronger core and better posture with this simple, targeted workout. This workout will help improve balance, back strength, and lower your risk of injury.

Blog

Explore related articles

Our bodies benefit from physical activity, and every step counts, so learn more ways to get moving today.

Physical activity

Low-cost ways to stay active when you feel sluggish

Feeling low on energy can make movement feel like a chore. Get practical tips on how to remain consistent when

Physical activity

How cardio and muscle strengthening activities work together for a healthier heart

Your heart is your body's hardest worker. It’s a powerful muscle about the size of your clenched fist that keeps

Physical activity

10 free or low-cost ways for kids and families to be active

Healthy habits learned in childhood often stay with us into adulthood. This includes regular physical activity. Being active is important

Physical activity

Sure fire ways to motivate yourself to move more

When starting a physical activity routine; at some point you’ll struggle for motivation. Here are 6 strategies to help.

Physical activity

Movement for the mind: How physical activity benefits your brain

Your brain responds to physical activity in ways that can improve your mood, focus, sleep, and long-term health.

Physical activity

How will you move today? Free and low-cost ideas for teens

We all know that being active is good for us, and finding ways to move that you enjoy makes it

Subscribe to our newsletter

Support, inspiration and ideas to help you stay healthy and active