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Choose how you’ll find your 30

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Tiny Trainer

Find Your 30 Challenges

Find Your 30 is all about finding practical ways in which you can work half an hour of physical activity into your day, every day.

From simple activities that slot right into your regular routine, to family activities and discovering new sports, finding your 30 is ultimately about adopting a healthier, more active lifestyle — a lifestyle that has long-term health benefits for the whole family.

Explore our Find Your 30 Challenges, or make up your own to get started.

#014

Cricket Aus Style

Anytime, anywhere, cricket

#046

Boots and all

Join a boot camp

#041

Become an explorer

Discover your area's secrets

#002

School Run Fun

Run to school

#011

Family Hoop-La

2-on-2 family basketball

#018

Gymnastic Fantastic

Wheelbarrow races

#019

Hold The Line

Play line tag

#043

Early exe-riser

Wake up and go

#039

Move it when they do

Get fit while the kids play sport

#007

A League Of Your Own

Try to score tries

#045

It's hip to be square

Four Square/Handball

#022

Nosy Neighbours

Run around the neighbourhood

#009

Lap It Up

Swimming laps

#034

Workout at work

Exercises to do at work

#010

Make Your Mark

AFL kick-to-kick

#031

Jump to it

Skipping cardio

#042

Splish splash

Water aerobics

#005

Movie Star Jumps

Turn TV time into exercise time

#012

Bullseye B'ball

Passing practice

#030

Bust a move

Family dance-off

#015

Get On Board

Catching waves

#013

Ace Fun

Play tennis

#044

Ping Pong along

Table tennis

#027

Wrong Stop

Walk or run 30 minutes of your commute

#040

Housework workout

Turn chores into exercise

#020

Run The Walk

Jog your walk

#006

Ringmaster

Netball fun

#037

A better brunch

Walk to and from brunch

#036

Ride to work

Bike your daily commute

#016

Hill Hoists

Hill runs

#023

Frisbee Business

Family frisbee fun

#008

Passing Time

Rugby pass-to-pass

#004

Jolly Ball

Makeshift volleyball

#032

Go walkies

Walk with your furry friend

#001

Course You Can

Athletics obstacle course

#024

Hoop Hoop Hooray

Hula hoop challenge

#003

Just For Kicks

Soccer with friends

#033

Change your shape

The yoga & pilates challenge

#026

DIY Home Circuit

Circuit training around the house

#025

Scoot Pursuit

Scooter run


"Every Australian needs to find 30 minutes a day to be physically active at least 5 times a week. These challenges are a great way to build physical activity into your life every day. If you haven't exercised recently or have been injured, remember to start slowly and build-up to achieving your goals. If you happen to develop symptoms you are concerned about I recommend you visit your local GP for a check-up."

Australian Institute of Sport Chief Medical Officer, DR David Hughes
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