Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Woman performing mountain climbers on a workout mat in the backyard

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No running cardio

Get the cardio benefits your heart needs, without the running.
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Man doing squat exercise in back yard

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Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
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Woman doing dead bug exercise outdoors in back yard

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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.
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Female doing lunges in lounge room for stability, strength and balance

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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
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Woman outside in back yard doing stretching and strength exercises

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Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.
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A person doing a core strengthening exercise on a mat

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Quick core workout

Increasing your core strength helps provide stability to your spine, improves posture, can help manage low back pain and improve overall function.
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Exercises Workouts Beginner Intermediate Advanced
Workouts
Woman performing mountain climbers on a workout mat in the backyard

No running cardio

Get the cardio benefits your heart needs, without the running.
Workouts
Female doing lunges in lounge room for stability, strength and balance

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.
Workouts
A person doing a core strengthening exercise on a mat

Quick core workout

Increasing your core strength helps provide stability to your spine, improves posture, can help manage low back pain and improve overall function.
Workouts
Quick lunch-break workout: couple doing lunges in lounge room

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.
Workouts
Couple workout doing plank pushup in lounge room

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.
Exercises
Demonstration of a single-leg deadlift

Single leg deadlift

Activates muscles of the legs, hips and back and develops balance and strength used in everyday movements like bending and picking things up.
Exercises
Demonstration of a side lunge with punch

Side to side lunge with punches

Uses muscles of the legs, arms and shoulders and develops strength and coordination used in everyday movements like reaching and stepping sideways.
Exercises
Demonstration of a Russian twist seated on the floor

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.
Exercises

Backward lunge with front kick

Activates muscles of the legs and develops strength and balance used in everyday movements like stepping and kicking.
Exercises
Demonstration of a lunge with bicep curl

Lunge with bicep curl

Activates muscles of the legs, arms and shoulders and develops strength used in everyday movements like lifting and carrying.
Exercises

Chair single leg squats

Activates muscles of each leg and develops strength and control used in everyday movements like standing up from a chair.
Exercises

Advanced dips on floor/bench

Activates muscles of the arms, chest and shoulders and develops strength used in everyday movements like pushing up from a chair.

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