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 Physical Activities

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 Physical Activities

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 Physical Activities

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 Physical Activities

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 Physical Activities

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 Physical Activities

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
Workouts
Man doing squat exercise in back yard

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

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

Workouts
Female doing lunges in lounge room for stability, strength and balance

Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as

Workouts
Woman outside in back yard doing stretching and strength exercises

Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and

Workouts
Man doing step up knee lifts in lounge room

No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative

Exercises

Sprinter sit up

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

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and

Workouts
Quick lunch-break workout: couple doing lunges in lounge room

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

Workouts
Couple workout doing plank pushup in lounge room

On-the-go strength

These exercises are designed to increase your muscular strength, targeting all of your major muscle groups. Make sure you gradually

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.

Blog

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