NYC's best kept fitness secret: free classes in the park
From her window across the street, Jodi Popper couldn't help but notice the lively group lunging, squatting, jumping and laughing together every Thursday evening in Astoria Park.
'I was curious about it for the longest time, and it took me months and months until I finally worked up the bravery to check it out,' she told The Post.
A year later, the 68-year-old has become a regular at the Low Impact Bodyweight Circuit Training class, one of more than 100 free workout sessions offered through the New York City Parks and Recreation Department's Shape Up NYC program.
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8 Thousands of New Yorkers participate in Shape Up NYC fitness classes every year.
Kim Max for N.Y.Post
'I'm retired, but I work twice a week as a high school guidance counselor,' Popper said. 'Thursday nights, I'm wiped out, and then I come here and I'm rejuvenated.'
From humble reps to citywide gains
Shape Up NYC hit the ground running in 2003 as part of a public health push by former Mayor Mike Bloomberg. The program initially focused on Harlem, the South Bronx and central Brooklyn, home to alarmingly high rates of chronic diseases such as obesity and Type 2 diabetes.
'The life expectancy in these neighborhoods is lower than everywhere else in the city,' said Kendra Van Horn, director of Citywide Fitness for NYC Parks.
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Now, Shape Up NYC is citywide with 100% free workouts offered in parks, libraries, community centers, beachfront boardwalks and even online.
Van Horn said dance-based classes are consistently the most popular, with one Zumba class in Flushing drawing more than 100 participants each week.
New Yorkers can also belly dance in Brooklyn or break a sweat at a high-energy dance cardio class with sweeping river views at West Harlem Piers.
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8 Shape Up NYC offers free fitness classes in all five boroughs.
Stefano Giovannini for N.Y.Post
For a sweat-drenched, mood-boosting workout, try intenSati in Forest Park, or swing by Midtown for a high-intensity class combining bodyweight resistance training with conditioning for a full-body burn.
In Bed-Stuy, beginners can dive into mat Pilates, while yoga lovers find their zen with slow-flow classes in the East Village. Up in The Bronx, there's even a running group to help you train for your first 5K.
Shaping minds and bodies
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Shape Up NYC classes — funded by an annual budget of $160,000 — are led by a mix of paid and volunteer instructors who undergo a 12-week training program.
'Before I came to Shape Up, I was a miserable person working a 9 to 5,' said Gretchen Simmons, 53. 'I was overweight, unhappy and knew I needed to do something different.'
8 Shape Up NYC classes can be customized to fit each participant's fitness level and physical needs.
Kim Max for N.Y.Post
When a fitness studio in her neighborhood offered a summer special, she seized the chance to try a few classes. It was yoga that truly resonated with her.
'It really helped me to ground and center myself. I started being a happier person in my job, my life,' said Simmons, who's shed over 100 pounds through yoga. 'I realized I wanted to give that to other people.'
'Not everybody can afford a membership to a high-end gym. Not everyone can afford to go to a personal trainer.' Gretchen Simmons
Now a certified yoga instructor, Simmons teaches three Shape Up NYC classes a week, including a virtual session on Saturday mornings and a chair yoga class in The Bronx tailored to older adults and those with mobility issues.
'A lot of the people who take my classes, they've continued to show up and they've improved tremendously in their lives,' she said. 'I've had some women who have had mobility issues and now they can do tree pose.'
Tailored for every body
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Shape Up NYC welcomes all ages and fitness levels. You don't even need to be a New York City resident to attend, and preregistration is not required in most cases. Schedules are available online.
8 Pre-registration for most Shape Up NYC classes is not required.
Stefano Giovannini for N.Y.Post
The program has become a staple for thousands, particularly women in their 50s. Instructors are trained to tailor workouts to accommodate the diverse needs of participants.
'Nobody wants to go to a class and feel like they can't do it,' Van Horn said. 'We want them to feel like they can accomplish something.'
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At the Low Impact Bodyweight Circuit Training class in Astoria Park, instructor Matt Schoenstein guides disciples through four sets of three exercises each, offering different options for varying fitness levels.
In one circuit, Schoenstein demonstrated a full chest-to-floor pushup for anyone ready to take on a challenge. Alternatively, he offered a more accessible option by showing how to engage the shoulders, arms and chest with standing pushups using a railing for support.
8 Shape Up NYC offers classes like dance fitness, bodyweight circuit training, yoga and bootcamp.
Kim Max for N.Y.Post
It's not just about the physical transformation. Mental health perks and community-building are two of the biggest benefits that participants report in internal surveys and focus groups.
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For some participants, their only daytime interactions are with their Shape Up NYC classmates, according to Van Horn.
'I would say the sense of community and belonging are on par with the physical benefits of exercise,' she said.
8 Shape Up NYC aims to foster connection among New Yorkers.
Stefano Giovannini for N.Y.Post
Get moving, New York
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Despite being around for more than 20 years, Shape Up NYC remains relatively unknown to many New Yorkers — unless, like Jodi Popper, they happen to stumble across it.
'There's so much going on in New York, and there are just so many options that most people don't know about,' Van Horn said.
On tap is a major 2026 expansion in The Bronx, where volunteer numbers dropped during the coronavirus pandemic.
'We want to send resources to the neighborhoods that need it most,' Van Horn said. 'There are still parts of the city that are underserved.'
8 Shape Up NYC has been active for more than 20 years.
Kim Max for N.Y.Post
8 Fitness instructors go through a 12-week training course.
Kim Max for N.Y.Post
For Simmons, who's Bronx-born and raised, this mission hits home.
'Not everybody can afford a membership to a high-end gym,' she said. 'Not everyone can afford to go to a personal trainer.'
By providing free fitness resources to those who might otherwise have limited access, Simmons believes the program delivers benefits immediately — and over time.
'People need to get up and keep moving. It's going to help you thrive now and live well as you get older,' she said. 'You want to enjoy life, so just get out there and do it.'
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