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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.


Cricket Aus Style

Anytime, anywhere, cricket


Boots and all

Join a boot camp


Become an explorer

Discover your area's secrets


School Run Fun

Run to school


Family Hoop-La

2-on-2 family basketball


Gymnastic Fantastic

Wheelbarrow races


Hold The Line

Play line tag


Early exe-riser

Wake up and go


Move it when they do

Get fit while the kids play sport


A League Of Your Own

Try to score tries


It's hip to be square

Four Square/Handball


Nosy Neighbours

Run around the neighbourhood


Lap It Up

Swimming laps


Workout at work

Exercises to do at work


Make Your Mark

AFL kick-to-kick


Jump to it

Skipping cardio


Splish splash

Water aerobics


Movie Star Jumps

Turn TV time into exercise time


Bullseye B'ball

Passing practice


Bust a move

Family dance-off


Get On Board

Catching waves


Ace Fun

Play tennis


Ping Pong along

Table tennis


Wrong Stop

Walk or run 30 minutes of your commute


Housework workout

Turn chores into exercise


Run The Walk

Jog your walk



Netball fun


A better brunch

Walk to and from brunch


Ride to work

Bike your daily commute


Hill Hoists

Hill runs


Frisbee Business

Family frisbee fun


Passing Time

Rugby pass-to-pass


Jolly Ball

Makeshift volleyball


Go walkies

Walk with your furry friend


Course You Can

Athletics obstacle course


Hoop Hoop Hooray

Hula hoop challenge


Just For Kicks

Soccer with friends


Change your shape

The yoga & pilates challenge


DIY Home Circuit

Circuit training around the house


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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