Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Quick lunch-break workout: couple doing lunges in lounge room

Feature Advanced

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.
Learn more
Couple workout doing plank pushup in lounge room

Feature Advanced

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.
Learn more
Demonstration of a step-up with knee lift

Feature Advanced

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.

Learn more
Browse all
Exercises Workouts Beginner Intermediate Advanced
Exercises

Advanced shoulder push-up

Activates muscles of the shoulders and arms and develops strength used in everyday movements like pushing and reaching.
Exercises

Advanced press and plank

Activates muscles of the upper body and stomach and develops strength and control used in everyday movements like lifting and stabilising.
Exercises

Advanced jumping jacks

Develops muscles of the whole body and develops fitness and coordination used in everyday movement and active play.
Exercises

Three way arms

Activates muscles of the arms and shoulders and develops strength used in everyday movements like lifting and reaching.
Exercises
Demonstration of mountain climber twists in a plank position

Mountain climber twists

Activates muscles of the stomach and hips and develops strength and coordination used in everyday movements like walking and climbing stairs.

Blog

Explore related articles

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

Browse all
Physical activity
Adolescent girls playing AFL on a field

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
Physical activity
Three people run with surfboards into the ocean

8 ways Queenslanders are moving more and living healthier

Every day, Queenslanders are finding ways to get physically active for their health and wellbeing.
Physical activity
legs walking up outdoor concrete stairs

7 ways to keep walking when it’s hot outside

Summer in Queensland offers plenty of opportunities for outdoor fun, but the heat and humidity can make staying active challenging.
Physical activity
4 kids bounce on a trampoline

Getting kids to move more and sit less

Physical activity and movement are essential for long-term health and forming healthy habits that last a lifetime.
Physical activity
Man uses seated chest press machine as part of an outdoor exercise equipment offering

9 affordable ways to get active that will make you feel great

Moving your body doesn't have to mean spending money on pricey gym memberships or fancy equipment. Here are 9 free
Older adults

Exercise snacking: Movement in small doses for big benefits

Exercise snacking is a great way to fit in short bursts of physical activity throughout the day, which add up

Subscribe to our newsletter

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