The Gold Coast is famous for its sun, surf, and endless outdoor activities — and that includes some incredible free workout spots. From colourful stair sprints to beachside strength stations, you can get fit, enjoy the view, and spend nothing but energy.
We’ve put together the Gold Coast Free Outdoor Workout so you can explore the best free training locations from Broadbeach to Robina. Try one, or work your way through the full circuit for the ultimate active adventure.
1. Broadbeach Strength Circuit – Train by the Sea at Pratten Park
Location: Pratten Park Outdoor Gym, Broadbeach
Right by the sand, the Pratten Park Outdoor Gym is perfect for a functional full-body session.
Workout:
- Warm-Up: 5 min brisk walk along Broadbeach Beach
- 20 Squats (Squat Press Machine)
- 10 Single Leg Presses each leg
- 20 Calf Raises
- 10 Australian Rows
- 12 Incline Push-Ups
- 5 per side Bent Leg Knee Raises
- Cool-Down: 2 min easy stroll
Repeat 2–3 times
Pro Tip: Early mornings give you calm conditions and fewer crowds.
2. Burleigh Beach Burn – Master the Calisthenics Park Challenge
Location: Rudd Park, Burleigh Heads
A beachside playground for grown-ups, this calisthenics park is ideal for bodyweight training.
Workout:
- Warm-Up: 5 min brisk walk along Burleigh Beach
- 10s Scapular Hangs (Pull-Up Bar)
- 20 Bodyweight Squats
- 10 Australian Rows
- 10 Knee Tucks (Ab Bench)
- 2 min Climbing Practice
- Step Over or Through Rungs (Hip Mobility)
- Cool-Down: 2 min easy stroll
Repeat 2–3 times
Pro Tip: The climbing frame is great for grip strength — go slow and controlled.
3. Miami Rainbow Stairs Challenge – Cardio with a View
Location: Miami Beach Rainbow Stairs
Colourful, scenic, and a real heart-pounder, the Rainbow Stairs give you cardio and leg power in one.
Workout:
- Warm-Up: Jog to the top, walk back down slowly (x1)
- 10 Step-Ups with Knee Drive (each leg)
- 6 Squat to Stair Jumps (bottom three steps)
- Sideways Stair Run (switch sides halfway)
- Sprint to the top, walk back down (x2)
- Cool-Down: 2 min stroll along Miami Beach
Pro Tip: Go early for sunrise views and cooler temps.
4. North Burleigh Power Zone – Full-Body Training by the Waves
Location: 252 The Esplanade, Miami QLD
This beachside station offers cardio, strength, and core training all in one.
Workout:
- Warm-Up: 5 min brisk walk along North Burleigh Beach
- 15–20 Leg Presses
- 10–15 Pull-Downs
- 8–10 Knee Tucks
- 15–20 Chest Presses
- 6–8 Sit-Ups
- 10 min Air Walker
- Cool-Down: Hanging from Bar (stretch)
Repeat 2–3 times
Pro Tip: The Air Walker is perfect for a low-impact cardio finisher.
5. Varsity Lakes Power & Balance – Central Park Outdoor Fitness Flow
Location: Central Park, Varsity Lakes
A mix of power, balance, and core work in a leafy park setting.
Workout:
- Warm-Up: 3 min cycle
- 5 Box Jumps
- 6–8 Single Leg Presses (each leg)
- 12–15 Roman Rows
- 10 Step-Ups (each leg)
- 12–15 Incline Push-Ups
- 2 min Balance Beam (back & forth twice)
- 10–30s Plank
- 2–3 min Stretching Station
Pro Tip: The balance beam is harder than it looks — focus your eyes on a fixed point.
6. Robina Speed & Strength – Jack Wilson Park HIIT Circuit
Location: Jack Wilson Park, Robina
This workout blends strength moves with short bursts of speed.
Workout:
- Warm-Up: Walk around Greenheart Robina Parklands Oval loop
- 10 Roman Rows
- 20 Leg Presses
- 20 Chest Presses
- 3 Box Jumps
- 10s Dead Hang
- 5 Side Knee Raises (each side)
- Cycling Sprint Intervals: 20s fast, 1 min rest
- Cool-Down: Easy stroll or light stretch
Pro Tip: Time your sprints — try to beat your first round speed.
Your Gold Coast Workout Adventure
The best part? Every one of these workouts is free, outdoors, and ready for you any day of the week. Whether you complete them solo or with a workout buddy, you’ll boost your fitness while enjoying some of the best scenery the Gold Coast has to offer.
If you’re looking for a personal trainer near Miami or a gym on the Gold Coast to help you reach your fitness goals faster, we’re here to help. Contact us today or fill out the form for your FREE consultation and let’s start building a training plan tailored just for you.