Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Low lunge to stretch tight hips

Feature Physical Activities

Stretching for tight hips

This sequence is designed for those that have tight hips and may experience discomfort in the low back, groin, and legs.
Learn more
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.
Learn more
Quick lunch-break workout: couple doing lunges in lounge room

Feature Physical Activities

Quick lunch time workout

Struggling to find time in the day to move more? This mini workout can be completed during your lunch break.
Learn more
A person doing a core strengthening exercise on a mat

Feature Physical Activities

Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.
Learn more
Couple workout doing plank pushup in lounge room

Feature Physical Activities

On-the-go strength

This workout is designed to increase strength, targeting all of your major muscle groups. A great all-round workout to help maintain function.
Learn more
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 cardio and strength training.
Learn more
Browse all
Exercises Workouts Beginner Intermediate Advanced
Workouts
Woman does tricep dip using a retaining wall

Advanced full body workout

Looking to challenge yourself in new ways? This advanced full body workout is ideal for those who are already active and looking to try something new.
Workouts
Low lunge to stretch tight hips

Stretching for tight hips

This sequence is designed for those that have tight hips and may experience discomfort in the low back, groin, and legs.
Workouts
Woman doing core strength exercises on an exercise mat in the backyard

Core strength and posture

This workout can help improve balance and build strength in the muscles that support your abdomen, back and pelvis.
Workouts
Woman does a modified push up as part of a low impact workout

Low impact workout

This low impact workout guide is designed to build strength, balance, and coordination while incorporating gentle cardiovascular training.
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
Quick lunch-break workout: couple doing lunges in lounge room

Quick lunch time workout

Struggling to find time in the day to move more? This mini workout can be completed during your lunch break.
Workouts
Reverse warrior

Yoga for beginners

Yoga can help build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility.
Workouts
A person doing a core strengthening exercise on a mat

Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.
Workouts
Desk stretches standing calf stretch

Desk stretches at work

Take a moment away from your screen and reconnect with your body with these 6 simple desk stretches.
Workouts
Couple workout doing plank pushup in lounge room

On-the-go strength

This workout is designed to increase strength, targeting all of your major muscle groups. A great all-round workout to help maintain function.
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 cardio and strength training.
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!

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.
Older adults
Older woman waters her plants outdoors

It’s never too late: How to support your health at any age

Getting older brings changes. The good news is that there are many ways to support your health and wellbeing as
Older adults
Older adult does arm raises with tinned food in home workout

Why muscle matters more as we get older

Growing older comes with plenty of change. This can include a gradual decline in muscle mass and strength. While this

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.
Healthy eating
Man looks at canned food in supermarket while holding shopping basket

3 important questions about type 2 diabetes answered

More than 1 million Australians are living with type 2 diabetes, yet misconceptions about the condition remain widespread.
Physical activity
A person doing low-impact cardio and muscle strengthening exercises

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

Subscribe to our newsletter

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