Find Your Outdoor Gym UK | Free Park Workouts

Category: Workouts

20-Minute Upper Body Power (Resistance Bands)
Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.
- Duration: 20 minutes
- Equipment: Resistance Band (and a sturdy anchor point)
- Difficulty: Beginner / Intermediate
- Targets: Back, Chest, Shoulders, Arms
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) 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. Resistance Band Bent Over Rows

Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.

Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.

Reps: 12-15 repetitions.

2. Resistance Band Chest Press

Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.

Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.

Reps: 12-15 repetitions.

3. Resistance Band Standing Shoulder Press

Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.

Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.

Reps: 10-12 repetitions.

4. Resistance Band Shoulder Front Raises

Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.

Reps: 10-12 repetitions.

5. Resistance Band Shoulder Lateral Raises

Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.

Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.

Reps: 10-12 repetitions.

Related article: Best affordable resistance bands

That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience 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.
September 1, 2025
25-Minute Full Body Burn (No Equipment)
This 25-minute routine is designed to push your limits, build endurance, and fire up every major muscle group using just your bodyweight and requires absolutely no equipment. Perfect for when you’re short on time but ready to sweat
- Duration: 25 minutes
- Equipment: None
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Shoulders, Triceps, Core, Cardiovascular Endurance)
Always begin with a 3-5 minute light warm-up (e.g., dynamic stretches, light jogging) and finish with 3-5 minutes of gentle stretching for the muscles you’ve worked.

The Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3-4 rounds of all exercises, taking 60-90 seconds rest between rounds.

1. Squat Jumps

Start in a squat position, then explode upwards into a jump, landing softly back into a squat. Keep your chest up and core engaged.

Modification: For lower impact, perform regular bodyweight squats or fast air squats without the jump.

Duration: 45 seconds.

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).

Duration: 45 seconds.

3. Reverse Lunges

Step one leg back and lower your hips until both knees are bent at approximately 90 degrees. Push off your back foot to return to the starting position. Alternate legs.

Modification: Reduce the depth of the lunge. For more challenge, hold a heavy object or wear a weighted vest or ruck sack.

Duration: 45 seconds (alternate legs).

4. Plank Jacks

Start in a high plank position. Keeping your core tight and hips stable, jump your feet out to the sides (like a jumping jack), then jump them back together.

Modification: Step one foot out at a time instead of jumping. For less intensity, perform a regular plank hold.

Duration: 45 seconds.

5. Burpees (Modified)

Start standing, squat down and place hands on the ground, jump feet back to a plank, jump feet forward to squat, and stand up. (No push-up or jump at the top for this version to focus on continuous movement).

Modification: Step feet back and forward instead of jumping. For more challenge, add a push-up and a jump at the top.

Duration: 45 seconds.

6. 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. Slowly lower back down.

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

Duration: 45 seconds.

Related article: Best Affordable Resistance Bands for Different Workouts

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.
July 6, 2025
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
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
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.

Get Stronger Outdoors: Your Push Day Workout

Welcome to Your Outdoor Push Day!

Living in the UK, I’ve discovered that outdoor workouts can be just as effective as those in the gym. Today, I want to share my go-to push day routine that focuses on dips, push-ups, and overhead presses. You can do this at your local park gym or even in your garden. Trust me, fresh air makes a world of difference!

Workout Breakdown

Start with some dynamic stretches to warm up. I usually do arm circles and shoulder rolls to get my upper body ready. Then, let’s jump into the workout:

Dips: Find parallel bars or sturdy benches. Aim for 3 sets of 8-12 reps. If you’re new to dips, just focus on your bodyweight. As you progress, you can add resistance bands for extra challenge.
Push-Ups: Next, we hit the ground with push-ups. I often switch between standard and incline push-ups using benches. Aim for 3 sets of 10-15 reps. If you’re struggling, feel free to drop to your knees.
Overhead Press: Use a resistance band anchored under your feet. Stand tall and press overhead for 3 sets of 10-12 reps. This is a great way to build shoulder strength without heavy weights.

Final Thoughts

Outdoor workouts can truly be a game changer. I love the feeling of the sun on my skin and the sounds of nature around me. Remember, consistency is key! Don’t hesitate to adjust the reps and sets to match your fitness level. You’ve got this, and I can’t wait for you to enjoy outdoor fitness as much as I do!

Leg Burner Workout: Step-Ups, Jumps, and Hill Sprints

Get Ready to Feel the Burn

When it comes to outdoor workouts, nothing quite beats the fresh air of the UK parks. One of my go-to routines for a serious leg burn involves step-ups, jumps, and hill sprints. Not only does this workout engage your entire lower body, but it also gives your cardiovascular system a solid challenge. So, grab your water bottle and let’s dive into this leg burner!

Step-Ups to Start Strong

Find a sturdy park bench or a set of steps for your first exercise: step-ups. Stand facing the bench, placing one foot firmly on the surface. Engage your core and push through your heel to lift your body up, allowing the other leg to follow. Keep your back straight and avoid leaning forward. Aim for 3 sets of 10-15 reps on each leg. This not only builds strength but also improves your balance.

Jump Higher with Box Jumps

Next, let’s add some power with box jumps. Stand a few feet back from the bench and jump onto it with both feet, landing softly with your knees slightly bent. Ensure your feet are hip-width apart when you land to maintain stability. Start with 3 sets of 8-10 jumps, and remember to focus on your form to avoid injuries.

Finish Strong with Hill Sprints

Lastly, find a hill in your local park. Sprinting uphill will really fire up those leg muscles! Aim for 5-10 sprints, allowing a minute of rest between each to recover. Focus on driving your knees up and pumping your arms as you sprint. It’s a tough but rewarding way to finish your workout.

Wrap-Up

So there you have it, a quick and effective leg burner workout you can do in any park. Remember to listen to your body, adjust the intensity as needed, and most importantly, enjoy the beautiful outdoors. Let’s get those legs moving!