A Beginner Workout You Can Do in the Park

Take advantage of the beautiful weather while trying these beginner-friendly exercises.

There’s something about being outdoors that typically makes everything seem easier, especially exercise. Not only is exercising outside more enjoyable and more accessible, but it also offers many benefits. Studies have found that being physically active in nature can lift your mood, clear your head and even help you sleep better at night, in addition to the physical benefits you get from exercising.

If you’re looking for enjoyable ways to exercise al fresco, your neighborhood park might be the perfect place to start. It’s usually filled with greenery and there’s plenty of room to stretch, walk or run and even do a few strength-training exercises.

New to working out? Here’s a beginner-friendly workout you can do at your local park – or just about anywhere. It doesn’t require any equipment or a gym membership.

Park-Friendly Beginner Workout

This workout starts with a warm-up, moves through a short set of exercises and then ends with a brief cool-down. Aim to do this workout two to three times a week to build strength, get your heart pumping and feel more energized.

Warm-Up (around 5 minutes)

Get your blood flowing and your muscles ready with these easy moves:

Walk briskly around the park for 2–3 minutes

Roll your shoulders and swing your arms in circles

March in place with your arms swinging for about a minute

Main Workout (do 1–3 rounds of each exercise, depending on how you feel)

Bench Squats – Stand in front of a park bench. Lower yourself like you’re about to sit (but don’t actually sit), then stand back up. Aim for 10–12 reps. It’s a safe way to work your legs and build balance.

Standing Push-Ups – Place your hands on a bench, wall or tree. Walk your feet back until your arms are mostly straight and then lower your chest towards your hands. Push back and repeat 8–10 times. This is a gentle way to build upper body strength.

Step-Ups – Find a sturdy step or low bench. Step up with one leg, then the other. Step back down and repeat, doing 10 reps per side. Go slow and steady.

High Knee Marches – Lift one knee at a time while marching in place, getting the knee up as high as you can. Try to do 15 lifts on each leg. If your balance feels a bit unsteady, hold onto a tree or bench while you march.

Side Bends – Reach one arm over your head and lean to the side. Then switch sides. Do 10 bends on each side to stretch your core and improve flexibility.

Cool Down (3 to 5 minutes)

When you're done with your exercises, take a few minutes to slow things down so your heart rate goes back to its normal rate. Go for a walk around the park and do a few gentle stretches. Breathe deeply. In the meantime, take time to enjoy all that nature has to offer.

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