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 Beginner

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 Beginner

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 Beginner

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
Extended side angle

Extended side angle

Extended side angle stretches your hips and side body, while challenging your balance and coordination.
Exercises
Sphinx pose

Sphinx pose

Sphinx pose gently works the spine while opening the chest and supporting spinal mobility.
Exercises
Puppy pose

Puppy pose

Puppy pose stretches the shoulders, chest, and upper back while supporting ​spinal mobility.
Exercises
Warrior 2

Warrior 2

Warrior 2 pose helps to build strength in your legs, while stretching the hips and challenging your balance.
Exercises
Yoga for beginners: Woman demonstrating downward dog pose

Downward Dog

Downward dog helps to build strength in the upper body, while stretching your back, hamstrings, calves and ankles.
Exercises
Savasana (grounding pose)

Savasana (final resting pose)

Savasana is a yoga pose usually done at the end of a yoga practice to calm your nervous system and lower your heart rate.
Exercises
Reclined Twist

Reclined twist

Reclined twist helps to stretch your back muscles while decompressing the spine and encouraging spinal mobility.
Exercises
Reverse warrior

Reverse warrior

Reverse warrior builds strength in your legs, stability in your hips, and a nice stretch of your side body.
Exercises
Open twist yoga pose

Open twist

Open twist stretches your back muscles while encouraging greater flexibility in the spine.
Exercises
Savasana (grounding pose)

Grounding pose (connect with your breath)

Grounding pose, also called Savasana, helps you slow down in your body and mind to become more present.

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