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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.

#031

Jump to it

Skipping cardio

#001

Course You Can

Athletics obstacle course

#033

Change your shape

The yoga & pilates challenge

#007

A League Of Your Own

Try to score tries

#022

Nosy Neighbours

Run around the neighbourhood

#035

Lunch break sweat

Go for a walk or jog

#020

Run The Walk

Jog your walk

#005

Movie Star Jumps

Turn TV time into exercise time

#023

Frisbee Business

Family frisbee fun

#024

Hoop Hoop Hooray

Hula hoop challenge

#026

DIY Home Circuit

Circuit training around the house

#010

Make Your Mark

Aussie Rules kick-to-kick

#011

Family Hoop-La

2-on-2 family basketball

#012

Bullseye B'ball

Passing practice

#043

Early exe-riser

Wake up and go

#008

Passing Time

Rugby pass-to-pass

#045

It's hip to be square

Four Square/Handball

#030

Bust a move

Family dance-off

#017

On Your Marks

Running challenge

#004

Jolly Ball

Makeshift volleyball

#025

Scoot Pursuit

Scooter run

#032

Go walkies

Walk with your furry friend

#029

Pedal Power

Ride your bike

#028

Ab Break

Exercise during ad breaks

#021

Tree Change

Bush walking

#016

Hill Hoists

Hill runs

#034

Workout at work

Exercises to do at work

#038

Old school games

Classic schoolyard games

#003

Just For Kicks

Soccer with your family

#044

Ping Pong along

Table tennis

#014

Cricket Aus Style

Anytime, anywhere, cricket

#006

Ringmaster

Netball fun


"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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