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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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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Feature Exercises

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

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Exercises Workouts Beginner Intermediate Advanced
Exercises

Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting
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

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.
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

Single leg deadlift

Activates muscles of the legs, hips and back and develops balance and strength used in everyday movements like bending and

Exercises

Side to side lunge with punches

Uses muscles of the legs, arms and shoulders and develops strength and coordination used in everyday movements like reaching and

Exercises

Side lunges

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

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.
Exercises

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.
Exercises

Push ups on bench/wall/floor

Activates muscles of the chest, shoulders and arms and develops strength used in everyday movements like pushing.

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