Workouts

Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.

Feature Workouts

Whole-body 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 whole-body workout

Feature Workouts

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

Feature Workouts

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

Feature Workouts

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

Feature Workouts

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

Feature Workouts

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks

Workouts

Yoga for beginners

Practising yoga can provide both physical and mental wellbeing benefits. Yoga can build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility and

Workouts

Whole-body 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 whole-body workout will help

Workouts

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 energy, focus

Workouts

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 undertake other

Workouts

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 gradually. For

Workouts

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 spot.

Workouts

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks with ease.

Workouts

Quick lunch break workout

Struggling to find time in the day to move more? This mini-workout can be completed during your lunch break, or you can even try splitting it up into smaller bouts

Workouts

On-the-go strength

These exercises are designed to increase your muscular strength, targeting all of your major muscle groups. Make sure you gradually increase the repetitions or resistance so that you can continue

Workouts

Core strength and posture

Build a stronger core and better posture with this simple, targeted workout. Featuring exercises like the dead bug and bridge pose, this workout will help improve balance, support your back,

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