Outdoors and nature
Park workout
Use benches, bars and grass for a free outdoor workout.
- Moderateintensity
- ~420kcal per hour
- Freebudget
- Mediumimpact
Is park workout right for you?
Use benches, bars and grass for a free outdoor workout. It is a moderate-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try park workout
- Burns calories. At around 420 kcal an hour it can help with weight loss alongside a balanced diet.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Improves fitness. It raises your heart rate and builds stamina.
How to start park workout
Do 3 rounds of step-ups, incline push-ups and lunges at your local park.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure park workout is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.