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 friends, 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.

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've seen them out there in the early mornings working up a sweat.  Why not join them?

Sign up to a local boot camp or boxing class in the park. If you struggle with motivation, exercising with a regular group will keep you coming back for more.

Step it up:

• If it's close to home consider walking to and from the class.
• Progress to a more advanced class.

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.

Instructions

Get back to school, join the kids to walk or run in every morning.

You could always walk or run back the long way too. It's always more fun running away from school. Just make sure it takes at least 30 minutes.

Step it up:

• Time the trip - can you set a new personal best?
• Increase the distance by going the long way.

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 is this? You and 3 friends pick sides, set a 30 minute timer and play a game of 2-on-2 basketball at the local court.

If there's not one in the local park, grab a hoop from a sports shop.

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

With a partner, take turns in being the 'wheelbarrow'. The wheelbarrow puts their hands on the floor while the pusher picks up the wheelbarrow's feet and off you go.

Race against friends or against the clock. Go around a course or in a straight line and keep it going for 30 minutes. Lots of lolz.

Step it up:

• Time each other and see who can complete the course in the fastest time.
• Try a longer course.

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 court or area with line markings, like a tennis court, basketball or netball court.

All choose a line to stand on and someone who's 'in' (they don't have a line, but start in the centre of all the lines). The 'in' person then tries to tag someone whilst everyone is moving and staying on their lines.  See how many times you tag or get tagged in 30 minutes.

Step it up:

• Have more people running on the lines at the same time - you'll need to sprint faster to stay in the game!

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

The next time you drop the kids off at sport training, don’t hang around chatting with a cuppa.

Take the opportunity to rope the other parents into going for a 30 minute power-walk or run.

Step it up:

• Try and go a bit further each week.
• Build it up to a jog and 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

Set yourself a course in the backyard or park, 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 friends to a time trial.
• Tag friends for a penalty of 10 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

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

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

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

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

Swing that leg for 30 minutes, kicking the footy to your friend 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.
• 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

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.

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 dive into something new. Head to the local pool or backyard pool if you've got one there.

Go to a water aerobics class or get the kids to be your instructor for half an hour. You mimic their moves in the water!

Step it up:

• Swim laps after the session.

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

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

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

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

Get to the beach and get wet. You'll never get bored if you have a board.

Create your own Ironman style challenges - e.g. lie on the sand like the lifesavers, spring up and race into the water with your surfboard, paddle out for 5 mins, catch a wave back to the sand and repeat for 30 minutes!

Ensure all appropriate water safety precautions are taken and followed. Visit beachsafe.org.au for patrolled beach locations and safety tips.

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

If you haven't got your own tennis court, and not many of us have, head to the local courts with a bunch of friends and a load of tennis balls.

Play to your heart's content and benefit, which means at least 30 minutes.

Mix it up by playing continuous tennis. Line up in groups either side of the net, hit the ball over the net and run to the back of the line, the next player receives, hits and runs to the back.

Step it up:

• Play with the opposite hand.
• Count how many shots in a rally you can score.

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

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

Adult life doesn't get more boring than the daily commute, so add some exercise. Get off at the wrong stop, one that means you'll have a 30 minute or longer walk to your destination.

A great way to find your 30. Your ticket might even be cheaper too.

Step it up:

• If you start off walking, build up to a jog over time.

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

Make doing the housework work better for you. Add a 5kg loaded backpack to your back while you do 30 minutes vacuuming or mopping. This extra load will help get the heart-rate going.

Step it up:

• Speed it up, can you do the vacuuming quicker than last time?
• Increase the weight load.

Make sure the backpack and weight are suitable and safe. We recommend no more than 10% of your body weight.

Instructions

Choose a 45 minute walking track, you can use online maps for this. Then don't walk it, run it, in 30 minutes.

Step it up:

• Next time: repeat the route but try and complete it in a faster time.
• Plot a longer route.

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 netball ring, in a park or create one in your backyard.

Challenge yourself to shoot for 30 minutes and score 50 goals.

Add a little pivot before you shoot, then pivot, shoot, pivot, shoot. Until you reach your goal  . . . well 50 goals!

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.

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

Catching up with friends for brunch this weekend? Park the car 30 minutes from the café and have a pre and post brunch stroll.

Step it up:

• Up the distance by parking further away.

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

Being an adult's expensive so save money on public transport and cycle to work instead. Make sure it's at least 30 minutes.

Step it up:

• Do bursts of intense cycling.

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 a friend 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.
• Jump or lunge up the hill.
• Change a hill for stairs/steps.

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 and friends 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.

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 friends, 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.

Step it up:

• How many passes can you make without dropping the ball?
• How many passes can you make in a minute?
• Can you beat your best?
• Pass the ball longer distances, harder and faster.
• Alternate between both sides of your body.

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.

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.

Check local beach rules as some restrictions apply to dogs venturing onto the sand.

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 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

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

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

Discover your inner zen. Try a 30 minute beginner yoga or pilates class.

If you’re a yoga pro, then push it to the next level or try something adventurous like aerial yoga.

Step it up:

• Consider joining a weekly class in your local community.
• Try hot yoga.

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 intensity as you get quicker.
• Get competitive, do this with family and friends.

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.

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.