As a fitness enthusiast who loves the great outdoors, I often find myself at local parks or outdoor gyms, ready to get my workout in. But what happens when all the gym stations are full? Fear not, because I’ve got a simple yet effective no-equipment workout that you can do anywhere!
First things first, let’s get that heart pumping! I like to start with a brisk 5-minute jog around the park. If you’re feeling a bit tentative, a fast-paced walk will do just fine. This warm-up is crucial to get your blood flowing and prepare your muscles.
Next, let’s dive into our workout. We’ll focus on bodyweight exercises that target all major muscle groups. Here’s a mini-routine to follow:
Squats: 3 sets of 10-15 reps
Push-ups: 3 sets of 5-10 reps (knee push-ups are a great alternative)
Lunges: 3 sets of 10 reps per leg
Plank: 3 sets of 20-30 seconds
These exercises can be performed in a grassy area or even on a park bench! I love how versatile they are. You can adjust the reps and sets based on your fitness level. And don’t worry if you can’t do them all at once; take breaks and enjoy the fresh air.
Embrace the moment and remember, every little bit counts. Getting outdoors not only improves your physical health but also boosts your mood. So next time the gym is too crowded, take it outside and enjoy your workout!
The Great North Run. Just the name makes your heart beat faster, doesn’t it? It’s more than just a half marathon; it’s a North East institution, a day of incredible community spirit, and a challenge that pushes you to your limits. And if you’re thinking about taking on this epic race, or just want to improve your fitness, Park Gyms are here to help you every step of the way!
Whether you’re a seasoned runner aiming for a PB or a newbie lacing up your trainers for the first time, incorporating strength training into your routine is key. And guess what? You don’t need a fancy gym membership to do it. Your local park gym offers a fantastic range of equipment to build the power, endurance, and stability you need to conquer those 13.1 miles. Think pull-ups for upper body strength, leg presses for powerful strides, and core work to keep you going strong. And don’t forget your running training, obvs.
We’re not saying you’ll breeze through it – the Great North Run is a challenge – but with the right training, and a bit of Park Gym power, you’ll be amazed at what you can achieve. So, get out there, start training, and we’ll see you at the finish line!
Some runners crossing the Tyne Bridge
Great North Run: Frequently Asked Questions
Q: Race Details
A: The Great North Run, a legendary half marathon, is gearing up to paint the North East with a sea of runners on Sunday, September 7th, 2025. While the main ballot might be closed, don’t despair! Many charities still have places available, so you can run for a cause and achieve something amazing.
Q: How Long Is This Thing, Anyway?
A: It’s a proper half marathon, that means 13.1 miles (or about 21 kilometres) of pure grit and glory. Get ready to push yourself!
Q: When’s the Big Day?
A: Mark your calendars for Sunday, September 7th, 2025. The starting gun fires (metaphorically speaking) on that day.
Q: Where Does All This Running Happen?
A: The race kicks off in the bustling heart of Newcastle-upon-Tyne, sweeps across the iconic Tyne Bridge into Gateshead, and then heads down to the coast, finishing in South Shields. The atmosphere is electric!
Q: What Time Do I Need To Be There?
A: The first race starts at 10:20, with the elite wheelchair athletes going wheel to wheel. The elite women cross the start line at 10:25, followed by the visually impaired at 10:27. The main race kicks off at 10:50 AM – with the elite men, closely followed by the masses. The starting area is near the Central Motorway, close to the Town Moor. Public transport (especially the Metro to Haymarket) is a popular option, but be prepared for crowds…
Q: Where Do I Collapse (Victorious) At The End?
A: The final stretch, known as the Coast Road, leads you to a triumphant finish in South Shields, near Gypsies Green. This is where you’ll find your cheering squad and celebrate your incredible achievement!
It’s a question that frequently comes up on any fitness journey: “How many calories should I eat to lose weight?” As someone who spends a good deal of time exploring outdoor gyms across the UK and managing my own nutrition, it’s a query I’ve certainly pondered. The reality is, there isn’t a single definitive answer, but grasping the fundamentals can significantly impact your health and fitness objectives.
Fundamentally, weight loss is achieved through maintaining a calorie deficit. This means consistently consuming fewer calories than your body expends each day. Your body requires a specific amount of energy simply for its basic functions (known as your Basal Metabolic Rate or BMR), plus additional energy for daily activities, and of course, those beneficial outdoor gym sessions. Various online calculators can provide a useful starting figure for your daily calorie needs, based on your age, gender, weight, height, and activity level. Consider this your maintenance figure – the caloric intake required to retain your current weight.
Once you have that maintenance figure, your aim is to eat slightly below it. A widely accepted guideline for sustainable weight loss is to create a deficit of approximately 500 calories per day, which can lead to a healthy reduction of around one to two pounds per week. Personally, when I’m looking to trim down, I always opt for small, consistent adjustments rather than drastic cuts. It’s far more manageable to stick with, and crucially, it ensures I still have the energy to complete my sessions at my local park gym.
Calories per day for 1lb per week weight loss (women)
AGE
NOT ACTIVE
MODERATE
ACTIVE
21-25
1,500
1,700
1,900
26-50
1,300
1,500
1,900
51-60
1,100
1,300
1,700
61-70
1,000
1,200
1,600
71+
900
1,100
1,500
SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss.
Calories per day for 1lb per week weight loss (men)
AGE
NOT ACTIVE
MODERATE
ACTIVE
21-25
2,000
2,200
2,400
26-50
1,800
2,000
2,400
51-60
1,600
1,800
2,200
61-70
1,500
1,700
2,100
71+
1,400
1,600
2,000
SOURCE: General UK Health Guidelines (e.g., NHS), adjusted for approx. 1lb/week weight loss.
Keep in mind these are very broad averages; your individual needs will vary significantly based on your specific metabolism, current weight, and how much you’re moving – especially if you’re hitting those fantastic outdoor fitness spaces.
While calorie numbers are important, the quality of those calories is equally vital. Prioritise whole, unprocessed foods such as lean proteins, fresh fruit and vegetables, and complex carbohydrates. These choices will help you feel fuller for longer and maintain energy levels, even when operating at a calorie deficit. Combine this mindful approach to eating with workouts available at outdoor gyms, and you will be well on your way to achieving your weight loss goals. It’s ultimately about cultivating a sustainable, healthy lifestyle.
Which bands should you use, how to use them, and why they’re perfect for outdoor training.
Resistance bands are among the most versatile and affordable pieces of fitness equipment available. But not all bands are created equal — and understanding the different types can make or break your workout. Whether you’re a beginner training at your local park gym or you’re working out in your home gym, choosing the right type of resistance band is essential.
This guide will walk you through:
The different types of resistance bands
The benefits of using bands (especially in park gym environments)
Which bands are best for different workouts
Recommended budget-friendly options with trusted links – we’ve got you covered
Why Resistance Bands Are Perfect for Park Gym Training
Unlike weights, resistance bands are:
Portable and lightweight — easy to bring to any park
Gentler on joints, making them ideal for injury prevention or recovery
Effective for progressive overload, especially for beginners or calisthenics enthusiasts
Versatile — one band can replace an entire rack of dumbbells for many movements
They’re especially useful outdoors, where you might not have access to machines or consistent equipment. Whether anchored to a bar, looped over a tree, or used free-standing, resistance bands make the most of the park gym environment.
The 4 Main Types of Resistance Bands (and our recommended products)
1. Tube Bands with Handles
Great for: Compound movements, rows, presses, and lateral raises Best for: Beginners to intermediate users
These bands come with attached handles and often include a door anchor. They’re especially useful for mimicking dumbbell-style movements and isolating specific muscle groups in a controlled way. Because of the handles, they’re beginner-friendly and ideal for upper-body routines.
Great for: Pull-up assistance, mobility work, and full-body resistance Best for: All levels, especially bodyweight training
These are continuous latex loops, typically around 40 inches, and are a staple in calisthenics and functional fitness. They’re ideal for assisting with pull-ups, enhancing stretches, or adding resistance to squats, presses, or core movements.
Great for: Lower body activation, glutes, and dynamic warmups Best for: Beginners to advanced athletes
Mini bands are small loops that target the lower body — particularly the glutes, hamstrings, and hips. They’re a go-to for physiotherapists and PTs for activation work, injury prevention, and controlled lower-body resistance.
Great for: Lower body work without slipping or pinching Best for: Anyone who finds latex bands uncomfortable
These offer similar benefits to mini bands but use fabric instead of latex. They’re wider, don’t roll or pinch, and tend to last longer under heavy tension — ideal for glute bridges, monster walks, and hip thrusts.
If you’re working out in a park gym or looking to build strength on the go, resistance bands are a no-brainer. They’re compact, cost-effective, and suitable for nearly every fitness level. Whether you’re trying to master your first pull-up, fire up your glutes, or build strength without weights — the right band will help you get there.
Our recommendation for readers who are unsure which resistance band to start with would be to grab the tube bands with handles. Not only are they super versatile, but they can also provide a full body workout.
Explore one or two types from this list, and you’ll unlock a huge range of movement — wherever you train.
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.
Are you ready to take your fitness journey outside? With the beautiful parks across the UK, there’s no better place to start than at your local outdoor gym! This full-body workout uses only your body weight, making it perfect for beginners looking to build strength and confidence.
Begin with a quick warm-up—think dynamic stretches like arm circles and leg swings to get your muscles ready.
Bodyweight Squats (3 sets of 10-15 reps): Targets your quads, hamstrings, and glutes. Keep your feet shoulder-width apart, back straight, and lower until your thighs are parallel to the ground.
Push-Ups (3 sets of 8-12 reps): Engages your chest, shoulders, and triceps. If regular push-ups are too challenging, start with knee push-ups.
Lunges (3 sets of 10 reps per leg): Works your legs and glutes while improving balance. Take a step forward and lower your body until both knees are bent at 90 degrees.
Plank (3 sets for 20-30 seconds): A fantastic core strengthener that targets your abs, back, and shoulders. Keep your body in a straight line from head to heels.
Tricep Dips (3 sets of 8-12 reps): Use a park bench for this one! It targets your triceps and shoulders. Keep your back close to the bench and lower your body until your elbows form a 90-degree angle.
Finish your session with a cooldown, including static stretches focusing on your arms, legs, and back. Remember, consistency is key. Whether you’re in Hyde Park or a local community park, outdoor workout facilities offer a refreshing change of scenery and a chance to connect with nature.
As a busy working father, I understand the challenges of balancing family, work, and personal wellness. My passion lies in promoting free fitness opportunities for individuals of all backgrounds while also lending a helping hand to others in their journey toward a healthier lifestyle.
The idea of Park Gyms was something I thought up when the UK was emerging from the Covid pandemic. The public’s interest in fitness was at an all time high, and I found it frustrating that I didn’t have time to go to a traditional gym – not to mention the cost of doing so.
Furthermore, a quick 15 minute workout at a park gym can be conveniently combined with a family day out – making it an accessible way of keeping fit.
I do hope you find this site both informative and useful during your own fitness journey. And most of all, thank you for visiting Park Gyms.
If you’re new to working out or just looking for a free and flexible way to get fit, outdoor gyms in the UK are a fantastic place to start. With no membership required and equipment designed for all fitness levels, park gyms offer a friendly, no-pressure environment to build strength and boost your health.
Decline push-ups on a park bench are a great beginner-friendly upper body exercise.
Here are five beginner-friendly workouts you can try at your local park gym — no gym card, no pressure, just progress.
1. Full Body Circuit (20 minutes)
Goal: Build strength and endurance
Do this circuit 2–3 times:
10 bodyweight squats
10 incline push-ups on a low bar
15 step-ups on a bench or platform (each leg)
20-second plank on the ground or a mat
10 assisted pull-ups or bar hangs
Why it works: Hits every major muscle group, boosts your heart rate, and requires minimal equipment.
2. Cardio + Core Combo
Goal: Burn calories and strengthen your core
Try this 3-round combo:
30-second step-up sprints (fast-paced)
20 Russian twists (seated or on the ground)
30-second jumping jacks
15 leg raises on a bench
Why it works: Mixes movement with muscle. It’s great for fat loss and improving endurance.
3. Bodyweight Basics
Goal: Build foundational strength
Focus on:
Push-ups (start with incline if needed)
Pull-ups or bar hangs
Bodyweight squats
Dips using parallel bars or benches
Do 2 sets of 8–12 reps for each.
Why it works: These basic moves train your whole body and build control — perfect for beginners.
4. Mobility & Recovery Routine
Goal: Improve flexibility and avoid injury
Arm circles (30 seconds each way)
Standing hamstring stretch (20 seconds each leg)
Calf stretches against a pole or bar
Hip openers (lunges or deep squats)
Shoulder rolls and neck mobility
Why it works: Great on rest days or after a hard session — helps you stay mobile and pain-free.
5. Parent + Child Active Session
Goal: Stay active as a family
Ideas:
Relay races around the park
Timed challenges (e.g., “How many push-ups in 30 seconds?”)
Monkey bar time (great grip training!)
Step-up games or squat-and-count competitions
Why it works: Makes fitness fun, social, and a habit your kids can enjoy too.
Final Tip
Start slow, listen to your body, and focus on consistency. Park gyms are about freedom, flexibility, and fun. Plus, you can always visit our Gym Finder to find the perfect workout spot near you.
If you’re tired of crowded indoor gyms or expensive memberships, you’re not alone. More and more people across the UK are discovering the benefits of outdoor gyms — free, public fitness spaces located in parks and open areas across the country.
Outdoor gyms offer an easy, accessible way to get fit without the pressure of a traditional gym environment. Most are equipped with bodyweight stations like pull-up bars, parallel bars, step-up platforms, and even cardio equipment like air walkers or bikes. They’re perfect for everything from a quick 15-minute workout to a full-body strength session.
💡 Why You Should Give Park Gyms a Try:
Free to use — no sign-ups, no monthly fees
Open 24/7 — workout whenever it suits you
Fresh air & vitamin D — great for both your body and mind
Great for all levels — from beginners to seasoned calisthenics enthusiasts
At Park Gyms, we make it easy to find your nearest gym, explore what equipment is available, and even contribute by submitting new locations. Whether you’re looking to try something new or get back into a fitness routine, an outdoor gym might be your perfect starting point.
