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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.