Instructions

Relive your teenage years with a loud music track and a hula hoop. Keep hula-ing until it drops, then pick it up and start again.

After 30 minutes you'll be feeling it, you'll be hula-pooped.

Use a 'Find your 30' Spotify playlist to keep you moving.

Step it up:

• A bigger hoop is harder work.
• Try arms and legs if you master the waist.

Instructions

Head to the local pool or your backyard (lucky you), jump in and swim laps for 30 minutes.

Vary your strokes, swim some faster and some slower laps, but keep on swimming.

Step it up:

• See how many laps you can do in 30 minutes.
• Challenge a friend to swim more laps in a set time.
• Gradually increase your distance and your speed.

Ensure all appropriate water safety precautions are taken and followed. If this is your first time, consider a swimming lesson prior.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

How well do you know your city or town? Using Google Maps, pin out four new destinations in the city - historic buildings you’ve never seen - create a walking route to check out these sites for 30 minutes.

Step it up:

• Try and jog some parts of the route.
• Increase the distance, plan a longer route between the destinations.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.