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

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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
Exercises

Supine bridge with leg extension

Activates muscles of the hips, legs and stomach and develops strength and stability used in everyday movements like standing up

Exercises

Step up knee lifts

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

Squat reach and jump

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

Squat pull up

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

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.
Exercises

Press and plank

Activates muscles of the arms and stomach and develops strength used in everyday movements like stabilising and supporting the body.
Exercises

Plank push-ups

Activates muscles of the stomach, arms and chest and develops strength used in everyday movements like supporting and moving your

Exercises

Lunge with twist

Activates muscles of the legs and stomach and develops strength and coordination used in everyday movements like turning and stepping.
Exercises

Lateral hops

Works muscles of the legs and develops strength and balance used in everyday movements like changing direction quickly.
Exercises

Jumping jacks

Activates muscles of the whole body and develops coordination and fitness used in everyday movement and activity.
Exercises

Fast step ups

Activates muscles of the legs and develops strength and power used in everyday movements like climbing stairs.
Exercises
Dead bugs

Dead bugs

Works deep stomach muscles and develops coordination and control used in everyday movements like reaching and lifting.

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