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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.


Tree Change

Bush walking


Nosy Neighbours

Run around the neighbourhood


Go walkies

Walk with your furry friend



Netball fun


Course You Can

Athletics obstacle course


On Your Marks

Running challenge


Jolly Ball

Makeshift volleyball


Pedal Power

Ride your bike


Just For Kicks

Soccer with your family


Movie Star Jumps

Turn TV time into exercise time


Jump to it

Skipping cardio


Scoot Pursuit

Scooter run


Ab Break

Exercise during ad breaks


Lunch break sweat

Go for a walk or jog


Early exe-riser

Wake up and go


A League Of Your Own

Try to score tries


Bullseye B'ball

Passing practice


Hoop Hoop Hooray

Hula hoop challenge


Frisbee Business

Family frisbee fun


Change your shape

The yoga & pilates challenge


Cricket Aus Style

Anytime, anywhere, cricket


Workout at work

Exercises to do at work


Ping Pong along

Table tennis


Hill Hoists

Hill runs


Family Hoop-La

2-on-2 family basketball


Make Your Mark

AFL kick-to-kick


It's hip to be square

Four Square/Handball


Bust a move

Family dance-off


Passing Time

Rugby pass-to-pass


DIY Home Circuit

Circuit training around the house


Run The Walk

Jog your walk


Old school games

Classic schoolyard games

"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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