Outdoor gym workouts for beginners

If you’re new to outdoor gym workouts there are plenty of things you can try as a beginner. Make sure you’ve had clearance from your doctor to exercise if you have any injuries or health concerns.

For the following outdoor gym workouts for beginners, start with a 5-10 minute warm-up, which gradually builds up to moderate intensity. This could be a brisk walk to your outdoor gym location, or around the gym equipment area. Afterwards, cool down with an easy 5-minute walk and a few stretches.

Both of the following outdoor gym workouts for beginners cover the major muscles in the body. They included a bit of cardio work and a bit of strengthening. Start with 10-15 repetitions of each exercise unless otherwise specified.

Outdoor gym workout for beginners: Option 1

• Bodyweight squats
• Step ups on a low step – two minutes each leg
• Plank hold on knees – up to one minute
• Star jumps one minute (or side taps for a low impact alternative)
• Chest press machine if available. Otherwise, push-ups on knees
• Light jog around the outdoor gym area, or brisk walk (or walk-jog) – two minutes
• Seated row machine if available. Otherwise modified chin ups

Outdoor gym workout for beginners: Option 2

• Dips on a park bench or high step (if you’re still building your strength, do them whilst sitting on the ground)
• Bodyweight lunges holding a pole for balance. Alternatively, you can use a leg press machine if available
• Lat pulldown machine if available. Otherwise modified chin ups
• Torso twist machine (2 minutes) if available. Alternatively, do a side plank on your knees – 30 seconds each side
• Ski machine two minutes if available. Otherwise jogging, or other cardio of your choice
• Calf raises – either on the flat ground or with feet halfway off a step
• Superman (extending opposite arm and leg), on hands and knees. Repeat both sides.