Choose how you’ll find your 30

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.
Bullseye B'ball
Passing practice

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
Draw a three ring target on a wall with chalk, best if it's your own wall!
Give each ring a score value. Draw a shooting mark on the ground too. If you haven't got a wall, use bins and the like as targets, the smaller the target, the more points it's worth.
Then shoot the basketball to hit the bullseye. Keep track of your points and keep going for 30 minutes.
Step it up:
- How many points can you score in a minute? Keep trying to beat your score.
- Add a new element to the activity, dribble the ball around a course before shooting.
- Move further away from the target.
- Make the target smaller.
- Try a one-handed backward bounce shot.
Make sure you have permission to draw the rings on the ground.
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.
TIPS AND TRICKS
No wall? Draw the rings on the ground.
Change up the type of ball you use, like tennis balls, soccer balls, etc.
Just getting started?
- Start close to the target or make a bigger target.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Hoop Hoop Hooray
Hula hoop challenge

- Inside
- Individually
- Equipment
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.
TIPS AND TRICKS
Keep trying, it takes practice, but the exercise is still good.
Just getting started?
- Use a smaller hoop.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Lunch break sweat
Go for a walk or jog

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
What's for lunch? Split your lunchbreak into two - first half hour find your 30 by setting a 30 minute walking or running route around your office area.
Spend the second half hour refuelling and rehydrating!
Step it up:
- Plan a longer route.
- Aim to go faster on the next run.
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.
TIPS AND TRICKS
Choose a track around your office space. Explore the area by running different routes for 30 minutes.
Just getting started?
- Start with a shorter, flat route or alternate between jogging and walking.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Run The Walk
Jog your walk

- Outside
- Individually
- No Equipment
Instructions
Choose a 45 minute walking track using an online map or app. Then don't walk it, run it, in 30 minutes.
Step it up:
- Repeat the route but try to complete it in a faster time.
- Plot a longer route.
If going for a walk or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
Please remember to check in your local area if there are any parkland/reserve closures or restrictions where you plan to run.
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.
TIPS AND TRICKS
Start slow and keep going the whole way. Do it with a partner to stay motivated.
Just getting started?
- Plan a flat route.
- Start with a shorter route.
- Alternate between jogging and walking.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Change your shape
The yoga & pilates challenge

- Inside
- Individually Or With Family And Friends
- No Equipment
Instructions
Discover your inner zen. Try a 30 minute beginner online yoga or pilates class.
Step it up:
- Push it to the next level and try something adventurous like aerial yoga.
TIPS AND TRICKS
Beginner's classes are for everyone, so if you haven't tried, be brave give it a go.
Check out YouTube and see if you can find a session to do at home for 30 minutes.
Just getting started?
- Start slow, learn the basics under guidance.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Jump to it
Skipping cardio

- Inside / Outside
- Individually Or With Family And Friends
- Equipment
Instructions
Remember how much fun skipping used to be? It's time to grab that skipping rope and get back into it.
You can start with the basics, then speed up or try cross-overs. 30 minutes of skipping with short breaks to catch your breath is a great way to get your heart pumping.
Step it up:
- Get creative…what challenges can you set yourself or friends?
- Up it to 2 minute bursts.
- Make it regular by adding skipping to your weekly schedule.
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.
TIPS AND TRICKS
Try different types of skipping - one foot, both feet, fast pace, slow pace.
Just getting started?
- Start with 30 seconds and build up the time.
- Skip with a one-two step rather than jumping with both feet.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Movie Star Jumps
Turn TV time into exercise time

- Inside
- Individually
- No Equipment
Instructions
Turn your TV into exercise equipment. Instead of sitting, get your heart pumping with different exercises like star jumps, squats or jogging on the spot.
Binge watching becomes a serious workout for at least 30 minutes.
Step it up:
- Increase the intensity of the exercises.
TIPS AND TRICKS
Create your own exercise routine.
Just getting started?
- Take it slow, but keep going.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Workout at work
Exercises to do at work

- Inside / Outside
- Individually Or With Family And Friends
- No Equipment
Instructions
Turn your office into a gym for 30 minutes a day. Set aside a 30 minute desk challenge and you'll feel ready to face anything.
Move your chair aside and go through the following exercises like a circuit:
- Squats x 15.
- Tricep dips x 15.
- Lunges x 15.
- Push-ups x 15.
- Rest and repeat!
If weather permits, do this at a nearby park instead.
Step it up:
- Change up the exercises you do each week. Get creative!
- Increase the reps.
TIPS AND TRICKS
Get your work mates involved. Set a diary reminder for each day or an office challenge.
Just getting started?
- Start with a lower number of reps or do six 5 minute sessions throughout the day.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Ping Pong along
Table tennis

- Inside / Outside
- With Family And Friends
- Equipment
Instructions
No matter what you call it - Ping Pong or Table Tennis - it's great fun so get back into it.
Play three games of best to 11 to get your heart-rate going and improve your hand/eye coordination.
Make sure you're playing for at least 30 minutes.
Step it up:
- See how many times you can hit the ball without missing.
- Jog on the spot.
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.
TIPS AND TRICKS
No table, no problem make your own on the dining table. Try playing doubles.
Just getting started?
- Change the rules to let the ball bounce multiple times.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Frisbee Business
Family frisbee fun

- Outside
- With Family And Friends
- Equipment
Instructions
Time yourself for 30 minutes of throwing a frisbee between family at the beach, the park or the backyard - and try to keep it in your own backyard!
See how many catches you can make without dropping the frisbee.
Step it up:
- Jog on the spot while waiting to catch/throw the frisbee.
If going to a beach or park, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or equipment.
Please remember to check in your local area if there are any beach/parkland closures or restrictions where you plan to play.
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.
TIPS AND TRICKS
Choose an open area away from trees, rivers and roads to avoid losing your frisbee.
Just getting started?
- Stand closer together.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Go walkies
Walk with your furry friend

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
You know who gets excited at the mention of "walkies". You should too and take your furry friend out for 30 minutes of fun.
Step it up:
- Build up to a jog and then run.
- Take your dog to the beach and try walking and/or running on the sand.
If going for a walk or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
Check local beach and dog park rules as some restrictions apply.
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.
TIPS AND TRICKS
Check out different dog parks in your area. While the dog runs free, take the opportunity to do some fitness activities such as: push ups, ab exercises, 20 second sprints or lunges to the next tree.
Just getting started?
- Start with a walk.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
It's hip to be square
Four Square/Handball

- Outside
- With Family And Friends
- Equipment
Instructions
This one's really easy to set up. All you need is a driveway, a piece a chalk and a tennis ball.
Challenge the kids to a game of old school 'four square'.
Step it up:
- Use a smaller ball or bigger 'squares'.
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.
TIPS AND TRICKS
If there's only two of you play on two squares each.
Just getting started?
- Use a bigger, bouncier ball.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Jolly Ball
Makeshift volleyball

- Outside
- With Family And Friends
- Equipment
Instructions
Play volleyball in the backyard with a makeshift net. Anything will do, like a clothes line or a bit of rope.
If you’ve got a pool, then give water volleyball a go! That'll be fun. Keep it up for 30 minutes.
Step it up:
- Set a timer and see how long you can play continuously without dropping the ball.
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.
TIPS AND TRICKS
Create your own rules e.g. let the ball bounce.
Just getting started?
- Play with a balloon.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
On Your Marks
Running challenge

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
Easy peasy this one, just pick a start and a finish line, it could be a tree and the lake at your local park or reserve, then run between the two and see who's fastest.
You can hop, jog or walk, run backwards even.
Try to keep it up for 30 minutes.
Step it up:
- Shorten the rest time between your runs.
- Increase the distance.
- Don't just run, sprint.
- Run or walk to the destination before you start your sprints.
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.
TIPS AND TRICKS
Move between the points in different ways e.g. jumping, skipping, hopping, side steps. Do a sprint one way, walk back to the start as a rest and go again.
Just getting started?
- Shorten the distance or have a short rest between sprints (10-20 seconds).


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Family Hoop-La
2-on-2 family basketball

- Outside
- With Family And Friends
- Equipment
Instructions
Pick sides, set a 30 minute timer and play a game of 2-on-2 basketball.
If you don't have a hoop at home, get creative, chose a different target or make a new ring or goal.
Step it up:
- Go for a 3 pointer!
- Play 1-on-1 for a bigger cardio hit.
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.
TIPS AND TRICKS
Make up and agree your own rules for the game. Pick teams of similar abilities.
Just getting started?
- Play the game walking.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Ab Break
Exercise during ad breaks

- Inside
- Individually
- No Equipment
Instructions
Okay, you're watching TV but as soon as the ads come on, jump out of your chair and instead of putting the kettle on, get working those abs. Hit the deck and do as many sit-ups as you can during the ad break.
It should take about 15 commercial breaks for you to do 30 minutes and get some abs during the ads.
Keep a log by your remote control, you never lose that.
Step it up:
- Increase the number of sit ups.
- Do a plank for the whole ad break.
- Hold your crunches half way for a really intense burn.
TIPS AND TRICKS
Vary your sit ups, do side to side, reach for your extended toes, hold a weight on your chest, like a medicine ball or a tin of food.
Just getting started?
- Do smaller bursts of sit ups, and then build up the number as you progress.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
DIY Home Circuit
Circuit training around the house

- Inside
- Individually
- No Equipment
Instructions
Parents can play in the house too. Use any home areas to create work out stations; e.g. stairs for tricep dips, tinned food for bicep curls, backyard lunges, lounge room sit ups, bedroom star jumps.
You choose.
Set up 10 stations, do 1 minute on each station and repeat 3 times.
Have a break after each station or each round.
Step it up:
- Increase your speed and intensity.
- Get competitive and do this with your family.
- Challenge yourself and set new goals for the number of reps per station as your fitness improves.
TIPS AND TRICKS
Get creative and come up with your own stations like press-ups or burpees in the hallway, garage sprints on the spot, plank on the rug and recovery in the armchair.
Just getting started?
- Start with fewer stations.
- Do 30 seconds on each station.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Tree Change
Bush walking

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
Get out and about in your local parkland or the bush. Take water and a snack in a backpack and go bush bashing for 30 minutes or an hour.
Step it up:
- Build up to a jog if there is a clear track.
- Pick up the pace when you get to a hill.
If going for a walk or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
Please remember to check in your local area if there are any parkland/reserve closures or restrictions where you plan to walk.
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.
TIPS AND TRICKS
Stay on the beaten path and let people know where you’re going and when you'll be back. Be sure to take a mobile phone, in case you get lost!
Just getting started?
- Choose a flat route.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Passing Time
Rugby pass-to-pass

- Outside
- With Family And Friends
- Equipment
Instructions
How easy's this? Just throw a rugby ball to your family, they catch it and throw it back.
If you want to get fancy, experiment with different passes (like clapping before receiving each pass and doing a 360 spin after passing). You can also speed it up and keep it up for 30 minutes.
How many passes can you make without dropping the ball? How many passes can you make in a minute? Can you beat your best?
Step it up:
- Pass the ball longer distances, harder and faster.
- Alternate between both sides of your body.
- Each time you successfully catch the ball, take a step back.
- See how high you can through the ball.
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.
TIPS AND TRICKS
Get creative and try different ways of passing. Set up different passing formations - form a line, a circle and zig-zag.
Just getting started?
- Pass the ball short distances.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Hill Hoists
Hill runs

- Outside
- Individually Or With Family And Friends
- No Equipment
Instructions
Find a hill then basically walk or run up and down it. Race someone in your family or even your dog.
Start walking and build up to run. Or run down, walk up, then walk down and run up and then, you've guessed it, run both ways.
Gradually build up the time you spend running until you find your 30 or more!
Step it up:
- Try a longer hill.
- Try a steeper hill.
- Lunge up the hill.
- Run or walk to the hill, then up and down the hill.
- Add the hill run to your weekly schedule.
- Change a hill for stairs/steps.
If going for a walk or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
Please remember to check in your local area if there are any parkland/reserve closures or restrictions where you plan to run.
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.
TIPS AND TRICKS
Gradually increase the number of times you run/walk up the hill.
Just getting started?
- Choose a short hill or one that isn't very steep.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Pedal Power
Ride your bike

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
This is a fun one. Find your local bike path and see just where it can take you by following its twists and turns. Who knows where you'll end up.
A 30 minute ride with a drink stop is a great way to find your 30. Mix up this challenge by taking a different bike path each time.
Step it up:
- Increase your heartrate by doing short bursts of faster and slower pedalling.
- Add some hills into the ride.
- Create a circuit and try to beat your time on each attempt.
When going for a bike ride, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
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.
TIPS AND TRICKS
Google maps is your riding partner here. Use it to plan a route.
If it's raining or bad weather, how about using a stationary exercise bike inside?
Just getting started?
- If you're not a very experienced rider, choose a flat bike route and take it easy.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Cricket Aus Style
Anytime, anywhere, cricket

- Outside
- With Family And Friends
- Equipment
Instructions
In the backyard, on the beach or at the park.
If you’re in Oz and you’ve got a bat, a ball and some family members, you've got yourself a cricket game, your 30 minutes will fly by.
For a bigger cardio hit, play continuous cricket. The batter must run after every hit and the bowler can bowl at any time.
Step it up:
- Try some cricket skill - overarm bowling.
- Have two overs each and see who scores the most runs.
- Bat and bowl with your opposite hand.
If going to a beach or park, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
Please remember to check in your local area if there are any beach/parkland closures or restrictions where you plan to play.
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.
TIPS AND TRICKS
Pick a nice open area without roads and buildings within range.
Just getting started?
- Bowl underarm.
- Make the pitch shorter.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
A League Of Your Own
Try to score tries

- Outside
- With Family And Friends
- Equipment
Instructions
Set yourself a course in the backyard. Use anything you can run around, jump over, or dodge and put a try line at the end.
Take it in turns to run through the course with the ball, weaving and dodging to score a try. Then try again and keep trying for 30 minutes.
Step it up:
- How many tries can you score in 2 minutes?
- Make a trickier/longer course.
- Challenge family to a time trial.
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.
TIPS AND TRICKS
Get creative, think of different ways to dodge the obstacles - steps, spins, twists.
Just getting started?
- Make a simple/short obstacle course.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Just For Kicks
Soccer with your family

- Outside
- With Family And Friends
- Equipment
Instructions
Mark out a goal with two jumpers or anything actually, choose two teams, one is attacking the other defending.
Swap sides when three goals have been scored. Or see which team can score the most goals in 15 minutes then swap and do another 15 minutes and play nice.
Step it up:
- Try only playing with your left or right foot.
- Play on a bigger pitch.
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.
TIPS AND TRICKS
Pick fair, equally matched teams.
Just getting started?
- Play at walking pace.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Nosy Neighbours
Run around the neighbourhood

- Outside
- Individually Or With Family And Friends
- No Equipment
Instructions
Those bits of your neighbourhood you never visit are just waiting for you to swing by.
Set out on a journey of discovery, well a fast-paced walk around all those unexplored streets and alley ways. Everyone loves discovering a secret place.
Step it up:
- See if you can increase the distance you can walk in 30 minutes.
- Pick up the pace and make it a power walk.
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.
TIPS AND TRICKS
If you've taken kids on the walk play games along the way - how many animals can you spot?
Need some music to keep up the pace, then the #findyour30 Spotify walk playlist is perfect!
Just getting started?
- Start with a slower, steadier walk.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Early exe-riser
Wake up and go

- Outside
- Individually
- No Equipment
Instructions
C'mon sleepyhead, rise and shine. Set your alarm 30 minutes early and go for a walk/run and watch the sun come up.
The first time will be tough, but once you get in routine it will become second nature.
Step it up:
- Aim to increase your distance or try complete the same run in a quicker time.
- Progress to a jog and run.
- Add in some hills.
- Incorporate some strength work e.g. sit-ups or push-ups.
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.
TIPS AND TRICKS
Get your outfit ready the night before so you have no excuse!
Just getting started?
- Start with a walk or alternate between jogging and walking.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Ringmaster
Netball fun

- Outside
- Individually Or With Family And Friends
- Equipment
Instructions
Use or make a netball ring in your backyard.
Challenge yourself to shoot for 30 minutes and score 50 goals.
Make it fun, by having a family member rebound and pass the ball to you, before swapping over. Try shooting for different locations and add a pivot before you shoot.
Step it up:
- Set your timer for 30 minutes, score 50 goals, then go again and try to beat your time.
- Move further away from the net.
- Increase the number of goals you go for in 30 minutes.
- Add in some obstacles to run around before you shoot.
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.
TIPS AND TRICKS
If you haven't got a netball ring, pick a target on a wall. Or even put a ring on the ground.
Just getting started?
- Shoot at a lower ring or use a lighter ball.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Bust a move
Family dance-off

- Inside
- With Family And Friends
- No Equipment
Instructions
It's time to strut your stuff. Challenge your family to a dance-off.
Each family member picks their favourite song and adds it to a playlist. Then everyone dances in their best (or worst) moves until all songs are played through for 30 minutes.
Step it up:
- As you progress, try different types of dance styles and techniques.
- Choose some up-beat and up-tempo tracks that'll make you jump.
TIPS AND TRICKS
Need some inspo? Use the #findyour30 Spotify dance playlist.
Just getting started?
- Take a dance lesson first. You can find them online.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Old school games
Classic schoolyard games

- Outside
- With Family And Friends
- Equipment
Instructions
Dust off any of your old school yard favourites - hopscotch, handball, dodgeball, hacky sack - and set aside 30 minutes to teach the kids these ‘old’ (but new to them) games.
Step it up:
- Get the kids to teach you some of their school yard games.
- Introduce some cardio in between games.
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.
TIPS AND TRICKS
Teach them some of your 'old' tricks for success.
Just getting started?
- Stick to the easier games (requiring less coordination).


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Course You Can
Athletics obstacle course

- Outside
- With Family And Friends
- Equipment
Instructions
Almost anything can be a station for this obstacle course. Skipping ropes, balls, cones, anything you can dodge, lift, jump or crawl under.
Then simply race against each other or try to beat your own time, keep it going for 30 minutes.
Step it up:
- Time each other and see who can complete the course in the fastest time.
- Create a longer course.
- Add more challenges.
- Make a regular day and time to complete the course.
Make sure the course is safe.
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.
Tips and tricks
Move around the course in different ways e.g. skipping, hopping, jumping.
Just getting started?
- Create a short course.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Make Your Mark
Aussie Rules kick-to-kick

- Outside
- With Family And Friends
- Equipment
Instructions
Swing that leg for 30 minutes, kicking the footy to your partner, who can try to take a speccy.
Then get them to kick it back to you and you can show them the true meaning of spectacular. Or, just see who can kick the best goal.
Step it up:
- Time how long it takes to get to your target number of marks.
- Move further apart after each successful mark.
- Make the marks more challenging; one-handed, above the head, on the chest etc.
- Kick from different angles and distances, aim for smaller and smaller targets.
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.
TIPS AND TRICKS
Avoid spaces with lots of trees or windows nearby. Kick with the sun to the side.
Just getting started?
- Start close together or use a soft ball.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Scoot Pursuit
Scooter run

- Outside
- With Family And Friends
- Equipment
Instructions
The kids grab their scooters and you simply take your legs.
As they race ahead on the scooter, you run behind and try to keep up for 30 minutes. You'll have to push yourself though, kids are fast.
Step it up:
- Plan a route and see how long it takes you to ride and run it.
- Gradually pick up the pace to a faster run.
If going for a scoot or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.
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.
TIPS AND TRICKS
Make sure the route is safe for the kids if they get out of your sight.
Just getting started?
- Start by walking or a combination of walking and running.


remember, tiny trainers need
60 minutes of exercise a day
Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.
Australian Institute of Sport Chief Medical Officer, DR David Hughes"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."