The 20-minute workout: Try this simple park bench workout

Woman doing bench workout

It’s the weekend, the sun is out – why not take your fitness outdoors today?

Instead of wasting hours in a windowless, sweaty gym, hit the park and take on this simple 20-minute workout. All you need is a free park bench.

‘This workout focuses on just four movements finishing with a short sprint of about 50 metres,’ says Anthony Mayatt, personal trainer and owner of Breathe Fitness.

‘So, find a bench plus a marker around 25/30 metres away – such as a tree or another bench – and complete the workout as follows:’

  • Bench push-ups
  • Bench dips
  • Bench hops
  • Jackknives
  • Sprint 50m

For this workout, do 45 seconds of each exercise with 15 seconds recovery between. Complete four rounds for a total workout time of 20 minutes.

Bench push ups

This exercise can be made easy or hard.

The video shows the easier version which is placing the hands on the bench with feet on the ground and performing a push up.

If you want to increase difficulty then flip it round and place hands on the floor with feet on the bench.

Bench dips

Sit on the edge of the bench with hands as close to your body as possible gripping the edge.

Move your body slightly away from the bench and lower yourself down bending the elbows to 90 degree. Pause then press back up.

Easier would be having the legs bent and to increase difficulty straighten them out.

Bench hops

Hands on the bench and hop over it continuously.

If the bench is too high or you don’t feel comfortable doing it then stand upright and step up onto the bench then step back down and repeat that movement for time.


Laying on your back on the bench, sit upright pulling your knees into the chest, pause and lay back into the starting position.

If the bench isn’t long enough or you are unable to lay on the bench then simply do this on the grass next to it.


Simply run as fast as you can to your marker and back then take a short recovery before repeating the workout.

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