Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Woman performing mountain climbers on a workout mat in the backyard

Feature Intermediate

No running cardio

Get the cardio benefits your heart needs, without the running.
Learn more
Man doing squat exercise in back yard

Feature Intermediate

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
Learn more
Woman doing dead bug exercise outdoors in back yard

Feature Intermediate

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

Feature Intermediate

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to regular cardio and strength training and will challenge your body in
Learn more
Woman outside in back yard doing stretching and strength exercises

Feature Intermediate

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.
Learn more
A person doing a core strengthening exercise on a mat

Feature Intermediate

Quick core workout

Increasing your core strength helps provide stability to your spine, improves posture, can help manage low back pain and improve overall function.
Learn more
Browse all
Exercises Workouts Beginner Intermediate Advanced
Workouts
Man doing squat exercise in back yard

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
Workouts
Woman doing dead bug exercise outdoors in back yard

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.
Workouts
Woman outside in back yard doing stretching and strength exercises

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.
Exercises
Demonstration of a supine bridge with leg extension

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 and walking.
Exercises
Demonstration of a step-up with knee lift

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.
Exercises
Demonstration of a squat with reach and jump

Squat reach and jump

Activates muscles of the legs and develops strength and power used in everyday movements like jumping and standing up.
Exercises
Demonstration of a squat with pull-up

Squat pull up

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

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.
Exercises
Demonstration of a press plank, moving from forearms to hands

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 body.
Exercises
Demonstration of a lunge with twist

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.

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
A mum gets active with her kids in a local park kicking a football

Finding time to move: Practical ways parents can stay active while caring for young kids

Between school drop-offs, mealtimes, homework, sports, and general caregiving, finding time for physical activity can feel almost impossible.
Physical activity
Two young woman walk together on a foot path wearing activewear

Low-cost ways to stay active when you feel sluggish

Get practical tips on how to remain consistent when motivation is low.
Physical activity

How cardio and muscle strengthening activities work together for a healthier heart

Your heart is your body's hardest worker. It’s a powerful muscle about the size of your clenched fist that keeps
Physical activity
Woman and kids go on a hike together

10 free or low-cost ways for kids and families to be active 

Explore some free or low cost ideas to get the whole family moving that are fun, playful and provide quality
Physical activity
Person wearing headphones listening to music while walking outdoors

Sure fire ways to motivate yourself to move more

When starting a physical activity routine; at some point you’ll struggle for motivation. Here are 6 strategies to help.
Physical activity
Two women walk oudoors together

Movement for the mind: How physical activity benefits your brain

Your brain responds to physical activity in ways that can improve your mood, focus, sleep, and long-term health.

Subscribe to our newsletter

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