Heads up! We’re working hard to be accurate – but these are unusual times, so please always check before heading out.
The city (in conjunction with Equinox, and Empire Blue Cross and Blue Shield) offers more than 150 free fitness classes per week—such as Zumba, boot camp, yoga and kickboxing—in parks and rec centers, via its Shape Up NYC series (visit nyc.gov/parks for details). We visited Macombs Dam Park (River Ave between 157th and 161st Sts, Bronx) and asked one of the program’s recreational supervisors, Ryan Treasure, to demonstrate a workout plan appropriate for any fitness level.
RECOMMENDED: Find the best NYC fitness classes and gyms
For beginners, Treasure recommends running, stretching and jumping rope, then adding a routine like a bleacher sequence. But don’t push yourself too hard: You’ll burn out and give up before you see results. Use the other sets of exercises—including step-ups and jump-ups, sit-ups and push-ups, and power-band moves—to mix things up, and after three or four weeks, start to combine different actions to keep building strength and stamina.
What you’ll need: A jump rope, a yoga mat and a power band (also known as a resistance band, approximately $30, available from sports stores)