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20-Minute Strength Builder (Low Bar & Bench)
Ready to build functional strength and power using just your bodyweight and common park elements like a bench? This 20-minute routine is designed for intermediate users looking to challenge their major muscle groups with effective, no-machine movements. Get ready to feel strong and accomplished!
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Pull-up Bars (for inverted rows, if available)
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Back, Shoulders, Triceps, Biceps, Core)
Always begin with a 2-3 minute light warm-up (e.g., light cardio, dynamic stretches) and finish with 2-3 minutes of gentle stretching for the muscles you’ve worked.

The Workout

Perform 3 rounds of the following exercises. Focus on controlled movements and proper form. Take a short rest (45-60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Bodyweight Squats

Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Push through your heels to return to standing.

Modification: For increased challenge, try jump squats or pistol squat progressions (holding onto a support).

Reps: 12-18 repetitions.

2. Push-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated on a bench).

Reps: 8-15 repetitions.

3. Inverted Rows (Low Bar)

Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

Reps: 8-15 repetitions.

4. Bench Dips

Place your hands on the edge of a sturdy bench, fingers pointing forward. Lower your body by bending your elbows, keeping your hips close to the bench. Push back up using your triceps.

Modification: For an easier version, keep your legs bent with feet flat on the ground. For more challenge, extend your legs fully or elevate your feet on another surface.

Reps: 10-18 repetitions.

5. Plank (Hold)

Start in a forearm plank position, body forming a straight line from head to heels. Engage your core tightly, avoiding any sagging or arching of the back.

Modification: Perform on your knees for less intensity. For more challenge, try a single-arm or single-leg plank, or a plank with hip dips.

Duration: Hold for 30-60 seconds.

6. Glute Bridges

Lie on your back with knees bent, feet flat on the ground near your glutes. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Reps: 15-20 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
July 1, 2025
Stay Energised with Electrolytes: A Must for Outdoor Training

As someone who loves working out in the great outdoors, I can tell you that staying hydrated is key, especially when you’re pushing your limits in the brisk UK air. That’s why I want to share my go-to supplement for outdoor training: electrolytes. These minerals play a crucial role in keeping our bodies functioning optimally, especially during those intense workouts.

When I first started training outside, I often found myself feeling fatigued halfway through my sessions, even on cooler days. It wasn’t until I learned about the importance of electrolytes that I understood why. They help maintain fluid balance, support muscle function, and prevent cramping. They also help your body to regulate temperature, which is crucial on hot days.

According to a study (Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci.), aggressively consuming electrolytes should be encouraged to facilitate quicker recovery.

I now make sure to replenish my electrolytes after every workout, especially if I’ve been sweating it out in a park gym.

For those of us who frequent local parks, carrying a hydration pack filled with a good electrolyte drink can be a game-changer. I recommend looking for options that include sodium, potassium, and magnesium. These minerals not only help with rehydration but also enhance performance, allowing you to push through that extra set of push-ups or sprints.

In conclusion, don’t underestimate the power of proper hydration and electrolyte balance while training outdoors. Whether you’re a beginner or a seasoned athlete, incorporating electrolytes into your routine can make a noticeable difference in your performance and recovery. So grab that hydration pack and get ready to elevate your outdoor workouts!

June 30, 2025
15-Minute Pull & Push Power (Pull-up Bar, Parallel Bars)
Ready to build serious upper body strength and power using fundamental movements? This intense 15-minute routine focuses on essential push and pull exercises, leveraging pull-up bars, parallel bars (or a sturdy bench), and the ground. It’s designed to challenge you and help you see real progress!
- Duration: 15 minutes
- Equipment: Pull-up Bars, Parallel Bars (or sturdy bench for dips), Open Space
- Difficulty: Intermediate / Advanced
- Targets: Upper Body (Chest, Back, Shoulders, Triceps, Biceps), Core
Always begin with a 2-3 minute light warm-up (e.g., arm circles, shoulder rolls, light jogging) and finish with 2-3 minutes of gentle stretching for your upper body and core.

The Workout

Perform 3 rounds of the following exercises. Focus on controlled movements. Take a short rest (60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Pull-ups

Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your chest towards the bar, engaging your back and biceps.

Modification: If full pull-ups are challenging, use assisted pull-up equipment such as loop style bands, perform jump negatives (jump up and slowly lower down), or try inverted rows on a lower bar (see below).

Reps: 6-10 repetitions (or as many controlled reps as possible).

2. Dips (Parallel Bars or Bench)

If using parallel bars, grip them firmly. Lower your body by bending your elbows, keeping your chest upright. If using a bench, place hands on the edge, feet extended, and lower your hips towards the ground.

Modification: For an easier version on parallel bars, keep legs bent. On a bench, bend knees more. For more challenge, try to keep legs fully extended or add weight. Or to really target your pectoralis major (upper pecs), lean your head forwards.

Reps: 8-12 repetitions.

3. Press-ups

Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.

Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline press-ups (feet elevated).

Reps: 10-15 repetitions.

Related article: How Many Push-Ups You Really Need to Build Muscle

4. Inverted Rows (Australian Pull-ups)

Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.

Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.

Reps: 8-12 repetitions.

5. L-Sit Hold (Parallel Bars or Ground)

Using parallel bars, press down into the bars to lift your body and legs off the ground, forming an ‘L’ shape. Keep core tight. If on the ground, use hands by hips to lift off.

Modification: Start with a tucked L-sit (knees bent towards chest) or just focus on supporting your weight with straight arms for a shorter duration. For an even greater challenge, use some good quality gymnastic rings.

Duration: Hold for 10-20 seconds.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
June 29, 2025
10-Minute Cardio & Agility Burst
Ready to get your heart pumping and improve your agility in just 10 minutes? This high-energy, no-equipment routine is perfect for boosting your cardiovascular fitness and quickness, anytime, anywhere. All you need is some open space and yourself.
- Duration: 10 minutes
- Equipment: None
- Difficulty: Beginner / Intermediate
- Targets: Cardiovascular Endurance, Legs, Glutes, Core, Agility
Always begin with a 2-3 minute light warm-up (e.g., light jogging on the spot, arm and leg swings) and finish with 2-3 minutes of gentle stretching on the muscles you’ve worked.

The Workout

For each exercise: perform for 40 seconds, followed by 20 seconds of rest. Complete 2 rounds of all exercises.

1. High Knees

Run in place, bringing your knees up towards your chest. Keep your core engaged and use your arms to pump.

Duration: 40 seconds.

2. Butt Kicks

Run in place, focusing on bringing your heels up towards your glutes. Keep a light bounce and engage your hamstrings.

Modification: Slow down to a marching pace, deliberately pulling your heel towards your glute.

Duration: 40 seconds.

3. Lateral Shuffles

Start in a slightly squatting position. Take quick, shuffling steps sideways, staying low, and pushing off the outside foot to move. Shuffle a few steps one way, then reverse.

Modification: Reduce speed and range of motion. For less impact, simply step sideways without the shuffle.

Duration: 40 seconds.

4. Mountain Climbers

Start in a high plank position. Alternately drive your knees towards your chest as if running, keeping your core tight and hips stable.

Modification: Slow down the movement, stepping one foot at a time. For less intensity, perform standing knee-to-chest raises.

Duration: 40 seconds.

5. Quick Feet / Agility Taps

Stand with feet hip-width apart. Rapidly alternate tapping your toes or balls of your feet on the ground as quickly as possible. Keep your body light and active, in a forwards then backwards rythmn.

Modification: Focus on a consistent, controlled rhythm rather than maximum speed. You can also use imaginary lines on the ground to step over if space allows.

Duration: 40 seconds.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

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To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
June 29, 2025
Build Your Own Home Gym: Affordable & Effective Setups
For many of us, the idea of getting fit often conjures images of busy gyms or specific fitness classes. But what if your most convenient and consistent workout space was just a few steps away? Building a home gym might sound daunting or expensive, but as someone who started with just a couple of dumbbells and a coffee table, I can tell you it’s incredibly achievable.

My own journey into fitness didn’t begin with a grand plan. Seven years ago, it started in my living room with a simple pair of £20 Argos dumbbells and our coffee table serving as a makeshift bench. It was a humble start, but it taught me that dedication matters far more than designer equipment. Over time, as my commitment grew, so did my collection of gear.

Making the Most of Every Inch

One of the biggest hurdles for a home gym is often space. Early on, I quickly learned to optimise. Instead of bulky freestanding racks, I opted for a pull-up bar that fits neatly across a door frame and can be removed when not in use. Small additions, like hooks on the wall for hanging resistance bands, kept things tidy and accessible without cluttering the floor. It’s all about being clever with what you have.

Smart Equipment Choices That Grow With You

Beyond those initial dumbbells, my home gym evolved with purpose. The next additions were vital: versatile resistance bands, a kettlebell for dynamic movements, and even a spin bike for cardio sessions. Essentials like a yoga mat provided comfort, and some padded floor tiles made the space more inviting for floor exercises. Little things make a big difference – a workout diary to track progress, a good pair of workout gloves for grip, and a tablet holder to easily follow along with routines were all invaluable.

Crafting Your Inspiring Space

A home gym isn’t just about the equipment; it’s about the environment. For me, adding a full-length mirror became crucial. It wasn’t about vanity; it allowed me to review my form, ensure I was moving safely, and see the gradual progress in my body shape, which was a huge motivator. Creating a clean, dedicated zone, even a small one, signals to your mind that it’s time to focus.

Overcoming Obstacles with Clever Solutions

Even with a growing collection, challenges arose. I found I didn’t have room for a dedicated machine for ‘pull’ exercises. The solution came in the form of tube resistance bands with a door anchor and various attachments, allowing me to create high or low anchor points for a full range of pulling movements. And for those times I was away from home, travel-friendly kit like a Powerball for grip strength, and my ever-present resistance bands meant consistency was never truly broken.

Related article: Best affordable resistance bands for different workouts

Building on a Budget: My Top Tips

You truly don’t need to break the bank. My best advice for keeping costs down includes:
- Adjustable Dumbbells: Adjustable dumbells are far cheaper than buying multiple sets of fixed-weight dumbbells, they save money and space.
- Improvise with Household Items: Chairs or sturdy stools can easily substitute for benches or steps in many exercises.
- Embrace Bodyweight: Calisthenics and bodyweight exercises are incredibly effective and require no equipment at all, making them the ultimate budget-friendly foundation.
Building a home gym is a personal journey, just like any fitness endeavour. It’s about creating a space that works for you, fits your life, and empowers you to move, strengthen, and feel amazing. Combined with the fantastic resources of your local outdoor gyms, you have a truly unbeatable setup for your fitness goals.

To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
June 28, 2025
Decoding ‘HIIT’: Why You’ll Love High-Intensity Interval Training in the Park

If you’re new to the world of fitness, you might have come across the term ‘HIIT’ and wondered what on earth it means. Well, you’re not alone! HIIT stands for High-Intensity Interval Training, and it’s become a buzzword in the fitness community, especially in the great outdoors.

So, what exactly is HIIT? Essentially, it’s a training method that alternates between short bursts of intense exercise and brief recovery periods. For instance, imagine sprinting for 30 seconds in your local park, followed by a minute of walking. You push yourself hard during the sprints, and then allow your body to recover, only to do it all over again. This approach not only saves time but also helps torch calories and build endurance.

Let me share a quick personal story. The other day, I was at my favourite park gym, and I decided to try a HIIT session. I combined bodyweight exercises like burpees and squat jumps with short runs between various pieces of equipment. After just 20 minutes, I was pleasantly surprised at how effective it was! I felt energized and accomplished without spending hours at the gym.

Now, you might think, “Isn’t HIIT just for seasoned athletes?” Not at all – It’s perfect for all fitness levels. You can adjust the intensity and duration to suit your capabilities. If you’re just starting, maybe aim for 20 seconds of work followed by 40 seconds of rest. Remember, the goal is to challenge yourself while having fun with outdoor training.

So, why not give HIIT a try at your local park gym? It’s a fantastic way to get fit and enjoy the fresh air. And remember, every little effort counts, so don’t hesitate to start small!

June 27, 2025
20-Minute Leg & Core Builder (Bench)
Ready to strengthen your lower body and build a resilient core? This dynamic 20-minute workout is ideal for any outdoor space, utilising just a park bench and some open ground. It’s designed to enhance your stability, power, and overall functional fitness.
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Open Space
- Difficulty: Beginner / Intermediate
- Targets: Lower Body, Glutes, Hamstrings, Quadriceps, Core, Lower Back
Always begin with a 2-3 minute light warm-up (e.g., leg swings, gentle marching) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

Perform 3-4 rounds of the following exercises. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Step-Ups (on Bench)

Place your entire foot on the bench, drive up through your heel to stand tall, then step down with control. Alternate legs.

Modification: Use a lower step or perform on flat ground for a simpler version. For more challenge, hold a heavy object or wear a rucksack.

Reps: 10-15 repetitions per leg.

2. Walking Lunges

Take a controlled step forward, lowering your back knee towards the ground until both knees are at roughly 90 degrees. Push off your front foot to step into the next lunge.

Modification: Perform static lunges (staying in place) if space is limited or for stability. For more challenge, hold a heavy object or wear a rucksack.

Reps: 10-12 repetitions per leg.

3. Plank (Standard or Variations)

Position yourself on your forearms and toes, maintaining a straight, rigid line from head to heels. Engage your core tightly.

Modification: Perform on your knees for less intensity. For more challenge, try side planks or planks with alternating leg lifts.

Duration: Hold for 30-45 seconds.

4. Glute Bridges

Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.

Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.

Reps: 15-20 repetitions.

5. Box Jumps (or Bench Step-Ups)

Stand in front of a sturdy bench or low step. Explode upwards to land softly on the bench, then step or jump back down. If jumping is not suitable, perform powerful bench step-ups.

Modification: If jumping is challenging, perform dynamic step-ups where you step up quickly. For more challenge, find a higher, stable surface (ensure safety).

Reps: 8-12 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

15-Minute Upper Body Power Workout (Pull-up Bar & Bench)

Looking to boost your upper body strength and feel more powerful? This efficient 15-minute routine is perfect for outdoor gyms, making excellent use of common equipment like a pull-up bar and bench. It’s designed to give your chest, back, and arms a focused workout.

Duration: 15 minutes
Equipment: Pull-up Bar, Bench (or sturdy ledge)
Difficulty: Beginner / Intermediate
Targets: Upper Body, Chest, Back, Arms, Shoulders, Core

Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

1. Pull-ups

Focus on pulling your chest towards the bar, engaging your back muscles.

Modification: If full pull-ups are challenging, use assisted pull-up equipment if available, perform jump assists (jump up and slowly lower down), or focus on controlled negatives (slowly lowering from the top position).

Reps: Aim for 6-10 repetitions (or as many controlled reps as possible).

2. Bench Dips

Keep your hips close to the bench as you lower your body, aiming for arms at a 90-degree angle.

Modification: For an easier version, keep your legs bent. For more challenge, extend your legs fully.

Reps: 10-15 repetitions.

3. Incline Push-ups (on Bench)

Place your hands wider than your shoulders on the bench, maintaining a straight body line from head to heels as you push up.

Modification: If the bench is too low, use a higher surface or stand further away from the bench for an easier angle.

Reps: 10-15 repetitions.

4. Hanging Knee Raises

Hang from the pull-up bar, engaging your core to lift your knees towards your chest, then control the descent.

Modification: If hanging knee raises are too difficult, simply hang from the bar for as long as possible to build grip strength, or perform standard leg raises on the floor.

Reps: 10-15 repetitions.

Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.

10-Minute Full Body Blast (No Equipment)

Short on time but ready for a full-body burst? This efficient 10-minute routine is perfect for any outdoor space – your local park, garden, or even your living room – with no equipment needed. Get ready to activate every major muscle group.

Duration: 10 minutes
Equipment: None
Difficulty: Beginner
Targets: Legs, Chest, Shoulders, Arms, Core

Always begin with a 2-3 minute light warm-up (jogging on the spot + arm circles) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

The Workout

For each exercise: 45 seconds work, 15 seconds rest, for 2 rounds.

Squats

Keep chest up, push hips back as if sitting in a chair.

Push-ups

Maintain a straight line from head to heels.

Modification: Perform on knees if required.

Plank

Engage core tightly, keep body rigid.

Modification: Perform on knees if required.

Lunge

Step forward, lower until both knees are at 90 degrees.

Jumping Jacks

Full range of motion, controlled landing.

Now grab a drink, you’ve earned it! We’d love to hear how you got on with this workout, so please share your experience in the comments below.

How Many Push-Ups You Really Need to Build Muscle

Push-ups are one of the most effective, versatile bodyweight exercises you can do — and they require no equipment. Whether you’re working out in your local park gym, at home, or anywhere else with a bit of floor space, push-ups can help you build serious upper-body strength.

They primarily target the chest, shoulders, and triceps, but they also hit the core and glutes when done correctly. So the real question is: how many push-ups do you need to do to see muscle gains?

So, Can Push-Ups Really Build Muscle?

The short answer is, Yes. The key is how you do them and how much effort you put in.

To start building noticeable muscle, most people should aim to complete 3 sets of 25 to 30 push-ups with excellent form. That means going all the way down, pausing briefly at the bottom, pushing back up until your arms are fully extended, and avoiding momentum or sloppy reps. This controlled pace creates the kind of muscle tension that triggers growth.

If you’re cranking out sets of 50+ without breaking a sweat, it’s probably not building much muscle anymore — you’re doing cardio at that point. Quality matters more than quantity.

Push-Up Form: Keep It Clean

Push-ups are simple, but easy to mess up. If your form breaks down, you’re wasting reps and increasing the risk of injury. Here’s how to get the most out of every set:

Start in a high plank: Hands flat on the ground, directly below your shoulders. Body in a straight line from head to heels.
Engage your body: Squeeze your glutes and brace your core — this stabilizes your spine.
Lower under control: Drop down until your chest is about an inch from the floor. Elbows should point roughly 45 degrees from your sides.
Push back up: Extend fully at the top without locking out aggressively.

Every rep should feel like work — if it’s too easy, you’re either rushing or not going deep enough.

What If You Can’t Do 25 Yet?

No problem. Building muscle is about progressive overload — pushing your muscles a bit further each time. Even if you’re only getting 8, 10, or 15 reps per set right now, you can still build muscle as long as you push close to failure with good form.

Avoid the temptation to “cheat” through extra reps with sloppy form. Stop your set once your body starts compensating — hips sagging, rep depth shortening, or head bobbing. You’ll get better results from 12 clean push-ups than 25 half-reps.

Stick with it, and you’ll be hitting higher rep sets faster than you think.

How to Keep Progressing

Once you can knock out 3 sets of 25 or more push-ups with great form, it’s time to make things harder. More reps won’t necessarily equal more muscle at that point. Here’s how to increase the challenge:

Add resistance: Use a weighted vest or place a plate on your upper back (make sure it’s centered and secure).
Slow the tempo: Lower slowly (3–4 seconds), pause at the bottom, then push up powerfully.
Try advanced variations: Diamond push-ups, archer push-ups, or elevated feet push-ups will hit your muscles differently.

The key is constantly finding new ways to stress your muscles.

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To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.