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The Rider

Burn hundreds of calories and tone the whole body with this piece of equipment!

lady using rower in outdoor gym

22nd February 2022

Since 2007, Fresh Air Fitness has been developing award-winning, outdoor gym equipment

Our cardio range is made up of 21 versatile and innovative pieces, offering a full body, challenging workout with all the benefits of being outdoors. Today, we will be looking at The Rider

Below, we will be exploring the large number of benefits using the Rider has on the mind and body, providing a simple workout plan using this brilliant piece of outdoor gym equipment and highlighting the technical and user specifications too. 

Body Benefits

Exercising on the Rider will work muscle groups in the legs, core, arms, glutes, shoulders, chest and back, building muscular strength in these areas, as well as stamina, flexibility, and coordination.

The Rider is a unique piece of outdoor gym equipment, similar to a rowing machine but designed to stand in an upright position. Push with your legs and pull with your arms against resistance, move your entire body up and down at a pace that suits you and enjoy an excellent full-body cardiovascular workout. 

Using this piece of equipment should not be underestimated – a good pace for an hour can burn between 500-700 calories on average! 


And not only will you burn calories, the Rider is also perfect for toning your entire body.

Pushing through your legs and extending the body up and down, the muscles in your legs, especially your glutes will benefit from this exercise. The muscles in your core will also be engaged as you hold yourself up while you row, and of course, by pulling your body weight with your arms, they will be toned too. 

Coordination & Flexibility

Using the Rider will help to improve your coordination too as you use your arms and legs to pull and push simultaneously, all while keeping your core engaged and your position upright. 

As your arms and legs work together to power the machine, strengthening their individual muscle groups, you will increase your flexibility as you exercise.  

Mood & Mind

Exercising in the fresh air will boost your body’s level of endorphins, lifting your mood significantly.

Being exposed to sunlight enhances vitamin D production and this combined with the endorphins released while you exercise can help to reduce depression and anxiety and improve your self-esteem! 

Burning Calories at the Outdoor Gym 

As part of the cardiovascular range, this type of exercise is designed to draw on your energy to get your heart pumping and your muscles warm, which in turn leads to burning calories and, when combined with a healthy diet, will support weight loss. 

The best thing about this fantastic piece of outdoor gym equipment is it can be found in your local park and is completely free to use. 

Workout Plan

Start off pushing with your legs and pulling with your arms at a low intensity for 5 minutes to warm up.

Switch to a medium intensity for 5 minutes.

Then alternate between a high intensity and medium intensity for the next 15 minutes.

Finally, cool down by pushing your legs and pulling your arms at a low intensity again for 5 minutes.

Approximate calories burned: 250-350 calories in 30 minutes. 

Technical Specification and Users

The Rider is suitable for use by all ages and abilities. It is 49kg in weight, has a length of 1662mm, a width of 645mm, and stands at 1458mm tall. This sizing allows for the equipment to be used by anyone over the age of 11. 


For children up to 11 years old, we also have a child-sized Rider as a part of our children’s range.

The children’s Rider is suitable for kids in KS1 and KS2 and it has been sized down to make it accessible to children in these age groups. It weighs 42kg, has a length of 1416mm, a width of 492mm, and stands at 972mm tall. 

Arranging an outdoor gym quotation or installation

Since 2007, we have designed, manufactured, and installed over 4,000 outdoor gyms across the UK. 

Our team is here to help, if you would like to find out how to install an outdoor gym in your local park, school or green space, you can contact us by filling out an enquiry form: Contact Us - The Outdoor Gym Equipment Specialists  or by calling one of our experts on tel. 01483 608 860.


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