Five hiking workouts that burn calories can change the way you work out outside. To work your lower body, try uphill power lunges. To get your metabolism going, try trail interval sprints. To make things harder, try weighted backpacking. To work on your stability, try rocky terrain traverses. To work on your upper body, try hiking pole propulsion.
Some of these techniques can help you burn up to 20% more calories than regular hiking. Find out how to use these moves on your next adventure to get the best results.
Uphill Power Lunges for Calorie-Burning Trail Move
Three reasons why uphill power lunges are the best hiking exercise for heavyweights: They work out a lot of different muscle groups at once, raise your heart rate quickly, and test your balance on different types of terrain.
Hit those uphill power lunges by putting one foot up on the incline, then drive your back knee down toward the floor while keeping your torso tight and upright. You will feel your quads, hamstrings, and glutes working right away. These are the biggest leg muscles, and they burn the most calories when they are active.
As the incline gets steeper, your strength training gets harder. Do 8 to 10 lunges every quarter mile to build endurance without slowing down your hike. This compound movement will give your metabolism a boost, so your body will keep burning calories long after your hike is over.
Trail Interval Sprints for Short Bursts for the Most Energy Used
Power lunges turn the uphill parts of your trail into strength-building challenges, while trail interval sprints give you a heart-pounding workout that burns a lot more calories.
When you see a hill that you can handle, speed up and do a 15- to 30-second sprint, which will raise your heart rate to 80–90% of its maximum. Walk for 60 to 90 seconds to recover before doing it again. This type of interval training causes an afterburn effect, which speeds up your metabolism for hours after your hike.
If you want to hit your muscles hard, drive your knees up and swing your arms aggressively with every sprint. That’s how you maximize power, speed, and muscle engagement. The uneven ground naturally calls on stabilising muscles all over your body, which improves your cardiovascular fitness and strengthens your legs, core, and even your upper body. For the best calorie-burning results, try to do 5 to 8 sprint intervals while you hike.
Weighted Backpacking to Add Resistance for Greater Metabolic Impact
Weighted backpacking turns a leisurely hike into a calorie-burning powerhouse by adding progressive resistance that greatly raises your metabolic demand. If you put 10 to 15 percent of your body weight in a properly fitted backpack, your body will have to work a lot harder on even easy trails.
Start light and stack the weight gradually as your strength improves. Stay tall with a straight spine and keep your shoulders relaxed to really activate those core stability muscles and lay down a rock-solid foundation for all your lifts. This extra weight really works your glutes, quadriceps, and calves when you go up.
For the best results, use your weighted backpack in interval trail workouts, switching between faster and slower parts of the trail. Combining cardiovascular exercise with resistance training is the best way to burn calories and build functional strength.
Rocky Terrain Traverses to Work Out Your Whole Body
Walking on rocky ground not only tests your balance, but it also turns a regular hike into a metabolic furnace that works dozens of stabilising muscles all over your body. Hit uneven trails and your core is working nonstop to keep you steady. That means more calories torched and more functional strength built compared to flat-ground walks.
Do balance exercises by briefly holding single-leg poses on stable rocks. It will work your whole back chain. To work your inner and outer thighs, try lateral lunges between boulders. To work your hamstrings and glutes, step up onto high surfaces and push through your heels.
Because rocky paths are so unpredictable, your body has to make small adjustments with every step, which activates smaller stabiliser muscles that don’t usually get used during regular exercise. It makes your scenic hike into a full-body workout.
Use Hiking Poles to Push Yourself Upper Body Activation for More Calories Burned
Hiking poles are more than just things to help you walk; they’re also great for burning calories and turning your hike into a four-limb workout. When you use poles correctly while walking up a hill, they work your shoulders, arms, and core muscles that would otherwise stay inactive.
Plant poles firmly with each step and push off with your arms to transfer weight. It will help you burn more calories. This intentional pushing of the poles makes movements that are similar to Nordic skiing, which can burn up to 20% more calories.
On steep parts, try double-poling (putting both poles forward at the same time), and on moderate terrain, try switching poles with big arm swings. To make things harder, shorten your poles a little when you’re going up hills. It makes your biceps and triceps work harder and makes your heart work harder.
Frequently Asked Questions
How do hiking workouts compare to gym workouts when it comes to losing weight?
You’ll burn about the same number of calories while hiking hard as you would while working out at the gym, but you’ll get fresh air, different terrain, and be more likely to stick with it. Hiking workouts work out many muscle groups at once and are easier on the joints.
Can beginners safely add high-intensity moves to their hikes?
Yes, beginners can safely add high-intensity moves to their hikes. Begin with gentle hills, simple step-ups, and shorter intervals. Take things slow, pay attention to how your body feels, and always put good form ahead of intensity.
What is the best heart rate zone for hiking to burn the most calories?
To burn the most calories while hiking, try to keep your heart rate between 70 and 85 percent of its maximum. You will be in this zone when you are breathing hard but can still talk for a short time.
How does gaining elevation affect the number of calories you burn while hiking?
When you hike, gaining elevation burns a lot more calories. When you go uphill, your body has to work harder against gravity, which means you use 30% to 40% more energy. Your heart has to work harder, and your muscles have to work harder.
Are there different versions of these moves for hikers with joint problems?
Yes, you can change exercises to protect your joints by using trekking poles for balance, doing partial lunges, choosing gentler hills, taking smaller steps on hills, and using resistance bands instead of heavy backpacks.