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 Physical Activities

No running cardio

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

Feature Physical Activities

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
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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.
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Female doing lunges in lounge room for stability, strength and balance

Feature Physical Activities

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
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Woman outside in back yard doing stretching and strength exercises

Feature Physical Activities

Total body strength

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

Feature Physical Activities

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.
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Exercises Workouts Beginner Intermediate Advanced
Workouts
Woman performing mountain climbers on a workout mat in the backyard

No running cardio

Get the cardio benefits your heart needs, without the running.
Workouts

Yoga for beginners

Yoga can build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility and a good way to build strength.
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
Female doing lunges in lounge room for stability, strength and balance

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 new ways.
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.
Workouts
A person doing a core strengthening exercise on a mat

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

Quick lunch break workout

Struggling to find time to move more? This mini-workout can be done on your lunch break. For extra fun, complete it with a work colleague.
Workouts
Couple workout doing plank pushup in lounge room

On-the-go strength

This workout is designed to increase your muscular strength, targeting all of your major muscle groups. A great all-round workout to help preserve your body.
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 superman hold lying face down

Superman

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

Blog

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