If you’ve ever felt hemmed in and claustrophobic in the gym, you’re not the only one.
Thousands of New Yorkers are leaving gyms or taking some of their workouts outdoors with a new trend sweeping the state: Outdoor exercise.
Many have noticed the amount of time they save if they can leave the office during their lunch break and head to the nearest park instead of their nearest gym branch. And the accessibility factor is higher in the city than one might think, with rooftops and urban trails also being great workout spots.
The benefits are not just physical, with exercisers noticing better mental health as they exercise for free in the great outdoors, enjoying nature as they improve their bodies.
This article covers workouts that don’t require equipment, some of the best urban locations for quick workouts, how to stay motivated and consistent, and what customers are saying about outdoor workouts.
Outdoor Workouts That Require No Equipment
If we’ve convinced you to move your workout from indoors to the outdoors, you’ll want to know a few routines you can do without equipment. Let’s start with bodyweight circuits and among the best places to do them.
Bodyweight circuits for strength and cardio
Parks like Central Park and Hudson River Park offer ideal spots for bodyweight workouts. Combine push-ups, squats, lunges, and burpees in circuits to build strength and boost heart rate—no equipment required.
HIIT routines tailored for short timeframes
Busy New Yorkers can maximize results with 20-minute high-intensity interval training. Alternate sprints, jump squats, and mountain climbers at outdoor tracks or open spaces for efficient fat-burning and improved cardiovascular fitness.
Yoga and mobility flows for flexibility and recovery
Outdoor yoga in spots like Prospect Park enhances flexibility and mental clarity. Mobility-focused flows support recovery, improve posture, and reduce injury risks—perfect for unwinding after intense workouts or long workdays.
Consider any of these workout routines based on your needs and timeframe to get the most out of outdoor workouts.
Urban Locations for Quick Workouts
Let’s split the best locations in urban environments like New York into three categories to give you choice and variety when you want to do an outdoor workout: Parks and greenways, rooftops and staircases, and hidden gems.
Public Parks and Greenways
Central Park, Prospect Park, and the Hudson River Greenway offer expansive lawns, trails, and dedicated fitness areas. These iconic green spaces are ideal for running, bodyweight training, group classes, or solo yoga with plenty of natural scenery.
Rooftops and Staircases
The High Line’s elevated path is perfect for scenic jogs, while the Brooklyn Heights Promenade adds stairs for intensity. Some rooftops in Manhattan offer open-air fitness classes, giving city dwellers a high-rise workout with skyline views.
Hidden Gems
Try Domino Park’s riverfront workout equipment, Socrates Sculpture Park for artsy yoga sessions, or Williamsburg Bridge for resistance runs. These lesser-known spots spark creativity and provide unique challenges for seasoned outdoor fitness enthusiasts seeking variety.
As you can see, there are a variety of spots to have a relaxing or intense outdoor workout. Do a little research, choose your spot, and the whole city becomes your gym.
How to Use Customer Feedback to Stay Motivated and Consistent
There are a few tips you will need to follow if you want to optimize your outdoor workout experience and maintain motivation and consistency.
The first tip is to create a realistic workout schedule. Make a schedule that allows you the time you need and accommodates the equipment that will be available at your chosen workout spot. Small dumbbells might be fine for cardio in a park, whereas you can’t do a full muscular workout anywhere outdoors, so adjust as necessary and always be more practical than overly ambitious.
Next, use fitness tracking apps and social meetups to track your progress, show it off to friends, and use social meetups to find workout buddies to keep you motivated.
Another critical point is to ensure that the spot you choose is safe, appropriate for your needs, and you’re allowed to exercise there. Check out a reviews guide for outdoor workouts to find some of the best locations.
Finally, think about clothing. Buy a range of clothing for all weather types, so you can’t use this as an excuse to not work out.
Final Thoughts: Making Outdoor Fitness a Sustainable Habit
It seems impossible on the surface, but staying healthy in body and mind is very doable even in heavily urbanized environments like New York.
One of the crucial things to remember is that it doesn’t have to be all or nothing: you can include outdoor workouts as part of your weekly routine alongside indoor gym routines. Balance is key, and both have their benefits and limitations.
The ideal way to begin and continue with outdoor workouts is to start small, like once a week outdoors, stay flexible, and don’t cancel your gym membership in case there is bad weather, and build consistency on your road to success.
