Gym memberships can be pricey. Between initiation charges and monthly dues that eat into your budget, paying to stay in shape can feel more punishing than the Stairmaster.
There’s free equipment at outdoor fitness stations in parks, but do people actually know how to use it? Some of the apparatus look unlike the machines you see at commercial gyms — and rather than relying on weight plates, they use your own bodyweight for resistance.
Instead of walking past those free workout areas, try using them. (Not sure if one exists near you? Search this handy database to locate one.) You’ll not only get a no-cost training session, but exercising outdoors is an excellent way to unwind after hours at a desk.
Yes — You Can Really Exercise Without Paying
We asked Noah Rivera, a 26-year-old certified personal trainer based in Tampa, Florida, to show a full-body, high-intensity routine you can complete on outdoor equipment in 30 minutes (or less if you move quickly).
Don’t forget to warm up for about five minutes with an easy jog before you begin. Your muscles will appreciate it.
Let’s dive in.
Exercise No. 1: Walking Lunges
This circuit opens with walking lunges. The crucial point is to ensure your leading (forward) leg forms a 90-degree angle at the knee. Believe me, you’ll feel it after several repetitions.
Repetitions: 12 per leg, 24 total
Alternative: Step-ups for balance
If walking lunges feel too challenging, use a bench and perform step-ups, 12 on each leg. The higher the bench, the harder the move becomes.
Exercise No. 2: Bodyweight Bench Press
Now you’re getting warm! Next is the bench press station. Grip the handles with your hands near your torso. To perform the movement correctly, engage your chest muscles as you push the handles away from you.
Repetitions: 12
Alternative: Standing push-ups, 12 reps
If you need an easier version, perform standing push-ups using the bench-press structure for stability. Moving your feet forward makes them simpler; stepping them back increases resistance. Keep your elbows at about 90 degrees as you lower yourself.
Exercise No. 3: Lateral Pulldown
Time to work your arms. The lateral pulldown builds strength in your shoulders, back, biceps and core. Grab the handles with palms facing away and pull the bars downward. Make sure to squeeze your shoulder blades together as you pull.
Repetitions: 12
Alternative: Use your feet for assistance
If a full lateral pulldown is tough, Rivera recommends bracing with your feet to take some load off your arms.
Exercise No. 4: Plank
According to Fitness Magazine, a strong core reduces injury risk, improves balance and can support heart health. Don’t underestimate this move — its advantages go beyond just sculpting abs.
To perform a correct plank, get into a push-up stance and rest your forearms on the ground. Elbows should align under shoulders and the body should remain parallel to the floor. Resist lifting your rear end skyward — and remember to breathe.
Hold: 30 seconds
Alternative: Bent-knee plank
Planks can be brutal if you’re new to them. If you struggle after a few seconds, drop your knees to the ground to lessen the load and hold the position.
Exercise No. 5: 30-Second Elliptical Sprint
Hop on the elliptical and sprint at top speed for 30 seconds. The aim is to spike your heart rate.
Nice work — you’re done! Now repeat the circuit twice for a complete session, keeping rest to a minimum. You’ve got this.
How Much You’ll Save Using Public Fitness Equipment
With a guide to exercising on outdoor fitness stations, you can plan weekly workouts outside instead of paying for a gym membership.
According to Savinly, memberships at common chains like Crunch Fitness and Anytime Fitness can range from roughly $10 to $30-plus per month. In expensive cities, monthly fees at places like the YMCA in New York may exceed $100. Those figures often don’t count annual dues or enrollment charges — ouch.
By using public fitness stations, you could reduce your monthly expenses. Think what you could do with that extra cash — build an emergency fund or chip away at debt.
The most important thing to remember? Exercise isn’t only about appearance. Rivera notes there are deeper reasons people work out.
“There’s usually something more meaningful driving you,” says Rivera. “Working out can lift your mood and enhance your general well-being. Don’t get hung up solely on the physical changes.”
Saving money and feeling better? That’s something everyone can support — and if you’re shopping for gear to take your outdoor workouts further, check outdoor gear deals to find budget-friendly options.
