Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Browse all
Exercises Workouts Beginner Intermediate Advanced
Exercises
Health and Wellbeing logo

Marching on the spot

Marching on the spot supports circulation, warms up the body and trains coordination and dynamic balance.
Exercises
Health and Wellbeing logo

Shoulder rolls

Shoulder rolls help reduce shoulder tension and support shoulder mobility.
Exercises
Health and Wellbeing logo

W raise

A standing W raise trains the upper back and shoulder muscles and supports upper back, shoulder and arm mobility.
Exercises
Health and Wellbeing logo

Hip circles

Hip circles support and train mobility through the hips, pelvis and lower back.
Exercises
Health and Wellbeing logo

High knees

High knees raise the heart rate while challenging coordination and lower body strength.
Exercises
Seated forward fold

Seated forward fold

Seated forward fold stretches the hamstrings, lower back and spine while reducing tension and supporting flexibility.
Exercises
Child's pose

Child’s pose

Child's pose gently stretches the hips, lower back, shoulders and spine while promoting relaxation and stress relief.
Exercises
Seated forward fold in a chair

Seated figure 4 stretch

Seated figure 4 stretch gently stretches the hips and glutes while supporting lower body mobility and flexibility.
Exercises
Seated twist in a chair

Seated twist

Seated twist supports spinal mobility and flexibility, while gently releasing tension through the back and waist.
Exercises
Figure 4 stretch on ground

Figure 4 stretch

Figure 4 stretch aims to release tension in the hips and glutes while encouraging lower body flexibility and mobility.
Exercises
Seated shoulder opener in a chair

Seated shoulder opener

Seated shoulder opener trains shoulder mobility while gently stretching the chest and upper back.
Exercises
Chair pose

Chair pose

Chair pose works the legs, glutes and the core while challenging balance and building lower body strength.

Blog

Explore related articles

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

Browse all
Wellbeing
A person sitting on the grass with a bottle of water

Unlock the benefits: Why rest, recovery and sleep matter more than you think

Whether you're training for a fun run, chasing the kids around the backyard, or simply trying to feel more energised
Older adults
A woman sitting on a yoga mat in a park

Physical activity during perimenopause 

Perimenopause can bring unexpected changes, but one thing remains constant: moving your body is one of the best ways to
Physical activity
Two people walking in a park

Staying motivated to achieve your goals

We all start with great intentions when setting new health and fitness goals. Learn ways to keep your energy and
Older adults
Woman wearing knee brace talks to an exercise trainer kneeling down beside her

Exercising with chronic pain: finding what works for you

Living with chronic pain can feel overwhelming, but there's some good news—research shows that staying active can help to break
Healthy eating
Middle aged man stands in front of a hedge looking directly at the camera

How to prevent Type 2 diabetes: who’s at risk and what you need to know

Type 2 diabetes is on the rise around the world. The good news is, with the right actions, it can
Healthy eating
Older woman sits on her patio staring into the distance

Ageing well into the future: What you need to prioritise now

Ageing well requires building and maintaining healthy habits at every stage of life. See where you should be focusing your

Subscribe to our newsletter

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