Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Man doing squat exercise in back yard

Feature Beginner

Beginner-friendly workout

If you’re new to exercise, or have been inactive for a while, it’s best to start slow and build up your strength and cardio capabilities. This beginner-friendly workout

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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. Short bursts of activity can help boost

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

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Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as reduced risk of injury, improving your ability to

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Woman outside in back yard doing stretching and strength exercises

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Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and control. Start small and aim to build up

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Man doing step up knee lifts in lounge room

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No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative for the step exercise is marching on the

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Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting up from the floor.
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Exercises Workouts Beginner Intermediate Advanced
Workouts
Man doing squat exercise in back yard

Beginner-friendly workout

If you’re new to exercise, or have been inactive for a while, it’s best to start slow and build up

Exercises

Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting
Exercises

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.
Exercises

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.
Exercises

Push ups on bench/wall/floor

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

Contralateral limb raises

Uses muscles of the back, hips and stomach and develops balance and control used in everyday movements like walking and

Exercises

Chair leg squats

Activates muscles of the legs and develops strength used in everyday movements like sitting and standing.
Exercises

Dips on floor/bench

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

Shoulder push-up

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

Blog

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