Park workout

Ramp up your next walk in the park with this fun and effective workout.
Published 17 November 2015

Outside park workout


Studies show that people who run, walk and exercise outdoors work out for longer and enjoy it more than people who work out indoors. So, put a spring in your step!

What you need

Find a park that has some steps, a picnic table and a park bench or seat. Don’t forget a water bottle and sunscreen.

The plan

Do each exercise for up to a minute. Repeat this circuit two to three times a week, resting for a day between sessions. To warm up, walk or jog laps before you begin.

1. Lunge

Works: Legs

Using: A low step or kerb

How-to: With your right foot on the step and your left leg behind you, bend your left knee towards the ground into a deep lunge. Raise back to the starting position. Swap to the other leg and repeat.


2. Bench push up

Works: Arms, chest, shoulders and core

Using: A picnic table

How-to: Stand with your hands on the edge of the table, arms straight, and step back until your body is in a straight line from head to toes, your core engaged. Keeping your back firm, bend your elbows to a 90-degree angle, exhale and push yourself back to the starting position.

Bench Pushup

3. Step-ups with a side kick

Works: Legs

Using: A picnic table bench, step or park bench

How-to: Stand with your right foot on the bench, left leg on the ground. Pushing into your right heel, lift up to balance on your right leg, at the same time kicking your left leg out to the side and swinging your arms back then up over your head. Bring your left leg back to the starting position, arms down. Do 30 seconds on each leg.

Step-ups with a side kick

4. Calf raises

Works: Legs

Using: A low step next to a wall or post

How-to: Balance on the balls of your feet on the edge of the step, heels suspended over the edge, your abdominals firm. Use a wall or post for balance, if needed. Raise your heels until you’re on your tiptoes. Hold for a moment then lower your heels, feeling a stretch in your calf muscles.

Calf raises

5. Bench dips

Works: Arms

Using: A park bench

How-to: Sit on the bench with your hands gripping the edge, your legs in front, knees bent at a 90-degree angle. Shift your weight forward until you are supported by your hands and feet. Bend your elbows and lower your bottom towards the ground. When your elbows are at a 90-degree angle, slowly reverse the movement and return to the starting position.

Bench dips