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I’ve put together this 6 Week Hiking Workout Plan to get you in tip-top shape for your next hiking adventure. I can’t stress enough the importance of physical preparation for hiking. Trust me, you don’t want to be huffing and puffing on the trail, struggling to keep up with your friends. Lets get started with the Hiking Training.
Week 1: Hiking Workout Plan: Building a Base
| Day | Cardio | Strength Training |
| 1 | 20-minute brisk walk | |
| 2 | Squats: 2 sets of 10 reps | |
| Lunges: 2 sets of 10 reps (each leg) | ||
| Plank: 2 sets of 30 seconds | ||
| 3 | 25-minute brisk walk | |
| 4 | Push-ups: 2 sets of 8 reps | |
| Sit-ups: 2 sets of 15 reps | ||
| Leg raises: 2 sets of 10 reps | ||
| 5 | 30-minute brisk walk | |
| 6 | Rest | |
| 7 | Rest |
The first week is all about laying the foundation. You wouldn’t build a house without a solid base, would you? The same goes for your body. We’re going to start slow and steady, focusing on cardio and strength training to build a strong foundation for the weeks ahead.
Cardio:
- Day 1: 20-minute brisk walk
- Day 3: 25-minute brisk walk
- Day 5: 30-minute brisk walk
Strength Training:
- Day 2:
- Squats: 2 sets of 10 reps
- Lunges: 2 sets of 10 reps (each leg)
- Plank: 2 sets of 30 seconds
- Day 4:
- Push-ups: 2 sets of 8 reps
- Sit-ups: 2 sets of 15 reps
- Leg raises: 2 sets of 10 reps
Rest Days:
- Day 6 and 7: Rest and recovery
Week 2: Hiking Workout Plan: Increasing Intensity
| Day | Cardio | Strength Training |
| 1 | 30-minute brisk walk with 5-minute intervals of jogging | |
| 2 | Squats: 3 sets of 12 reps | |
| Lunges: 3 sets of 12 reps (each leg) | ||
| Plank: 3 sets of 40 seconds | ||
| 3 | 35-minute brisk walk with 5-minute intervals of jogging | |
| 4 | Push-ups: 3 sets of 10 reps | |
| Sit-ups: 3 sets of 18 reps | ||
| Leg raises: 3 sets of 12 reps | ||
| 5 | 40-minute brisk walk with 5-minute intervals of jogging | |
| 6 | Rest | |
| 7 | Rest |
Now that we’ve built a strong base, it’s time to kick things up a notch. This week, we’re going to focus on increasing the intensity of our workouts to improve our endurance and stamina. You’ll start to feel the burn, but trust me, it’s worth it!
Cardio:
- Day 1: 30-minute brisk walk with 5-minute intervals of jogging
- Day 3: 35-minute brisk walk with 5-minute intervals of jogging
- Day 5: 40-minute brisk walk with 5-minute intervals of jogging
Strength Training:
- Day 2:
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps (each leg)
- Plank: 3 sets of 40 seconds
- Day 4:
- Push-ups: 3 sets of 10 reps
- Sit-ups: 3 sets of 18 reps
- Leg raises: 3 sets of 12 reps
Rest Days:
- Day 6 and 7: Rest and recovery
Week 3: Hiking Workout Plan: Adding Elevation
| Day | Cardio | Strength Training |
| 1 | 30-minute hill walk | |
| 2 | Step-ups: 3 sets of 12 reps (each leg) | |
| Box jumps: 3 sets of 10 reps | ||
| Mountain climbers: 3 sets of 15 reps (each leg) | ||
| 3 | 35-minute hill walk | |
| 4 | Burpees: 3 sets of 10 reps | |
| Russian twists: 3 sets of 16 reps (each side) | ||
| Bicycle crunches: 3 sets of 15 reps (each side) | ||
| 5 | 40-minute hill walk | |
| 6 | Rest | |
| 7 | Rest |
This week, we’re going to start training for elevation. If you’re planning on hiking in the mountains or on trails with steep inclines, this is crucial. We’ll incorporate hill workouts to help you get used to the added challenge of elevation.
Cardio:
- Day 1: 30-minute hill walk (find a hill and walk up and down)
- Day 3: 35-minute hill walk
- Day 5: 40-minute hill walk
Strength Training:
- Day 2:
- Step-ups: 3 sets of 12 reps (each leg)
- Box jumps: 3 sets of 10 reps
- Mountain climbers: 3 sets of 15 reps (each leg)
- Day 4:
- Burpees: 3 sets of 10 reps
- Russian twists: 3 sets of 16 reps (each side)
- Bicycle crunches: 3 sets of 15 reps (each side)
Rest Days:
- Day 6 and 7: Rest and recovery
Week 4: Hiking Workout Plan: Strength and Flexibility
| Day | Cardio | Strength Training | Flexibility |
| 1 | 40-minute brisk walk with 10-minute intervals of jogging | ||
| 2 | Plank: 3 sets of 50 seconds | ||
| Side plank: 3 sets of 40 seconds (each side) | |||
| Superman: 3 sets of 12 reps | |||
| 3 | 45-minute brisk walk with 10-minute intervals of jogging | ||
| 4 | Bridge: 3 sets of 12 reps | ||
| Russian twists: 3 sets of 18 reps (each side) | |||
| Bicycle crunches: 3 sets of 18 reps (each side) | |||
| 5 | 50-minute brisk walk with 10-minute intervals of jogging | ||
| 6 | Hamstring stretch: 3 sets of 30 seconds (each leg) | ||
| Quad stretch: 3 sets of 30 seconds (each leg) | |||
| Calf stretch: 3 sets of 30 seconds (each leg) | |||
| 7 | Rest |
Strength and flexibility are the key for your hiking training. You need strong muscles to carry you up those hills and flexibility to prevent injuries. This week, we’ll focus on core workouts and stretching to improve your strength and flexibility.
Cardio:
- Day 1: 40-minute brisk walk with 10-minute intervals of jogging
- Day 3: 45-minute brisk walk with 10-minute intervals of jogging
- Day 5: 50-minute brisk walk with 10-minute intervals of jogging
Strength Training:
- Day 2:
- Plank: 3 sets of 50 seconds
- Side plank: 3 sets of 40 seconds (each side)
- Superman: 3 sets of 12 reps
- Day 4:
- Bridge: 3 sets of 12 reps
- Russian twists: 3 sets of 18 reps (each side)
- Bicycle crunches: 3 sets of 18 reps (each side)
Flexibility:
- Day 6:
- Hamstring stretch: 3 sets of 30 seconds (each leg)
- Quad stretch: 3 sets of 30 seconds (each leg)
- Calf stretch: 3 sets of 30 seconds (each leg)
Rest Day:
- Day 7: Rest and recovery
Week 5: Hiking Workout Plan: High-Intensity Training
| Day | Cardio | Strength Training |
| 1 | 30-minute HIIT workout (1 minute jogging, 30 seconds sprinting) | |
| 2 | Jump squats: 3 sets of 12 reps | |
| Push-ups with rotation: 3 sets of 10 reps | ||
| Plank to push-up: 3 sets of 10 reps | ||
| 3 | 35-minute HIIT workout (1 minute jogging, 30 seconds sprinting) | |
| 4 | Burpees with jump: 3 sets of 12 reps | |
| Mountain climbers: 3 sets of 20 reps (each leg) | ||
| High knees: 3 sets of 30 seconds | ||
| 5 | 40-minute HIIT workout (1 minute jogging, 30 seconds sprinting) | |
| 6 | Rest | |
| 7 | Rest |
This week, we’re going to switch things up with some high-intensity interval training (HIIT). HIIT workouts are great for improving cardiovascular fitness, endurance, and burning calories. You’ll definitely feel the burn, but remember, no pain, no gain!
Cardio:
- Day 1: 30-minute HIIT workout (1 minute jogging then alternate 30 seconds sprinting)
- Day 3: 35-minute HIIT workout (1 minute jogging then alternate 30 seconds sprinting)
- Day 5: 40-minute HIIT workout (1 minute jogging then alternate 30 seconds sprinting)
Strength Training:
- Day 2:
- Jump squats: 3 sets of 12 reps
- Push-ups with rotation: 3 sets of 10 reps
- Plank to push-up: 3 sets of 10 reps
- Day 4:
- Burpees with jump: 3 sets of 12 reps
- Mountain climbers: 3 sets of 20 reps (each leg)
- High knees: 3 sets of 30 seconds
Rest Days:
- Day 6 and 7: Rest and recovery
Week 6: Hiking Workout Plan: Tapering and Recovery
| Day | Cardio | Strength Training |
| 1 | 30-minute brisk walk | |
| 2 | Squats: 2 sets of 10 reps | |
| Lunges: 2 sets of 10 reps (each leg) | ||
| Plank: 2 sets of 30 seconds | ||
| 3 | 25-minute brisk walk | |
| 4 | Push-ups: 2 sets of 8 reps | |
| Sit-ups: 2 sets of 15 reps | ||
| Leg raises: 2 sets of 10 reps | ||
| 5 | 20-minute brisk walk | |
| 6 | Rest | |
| 7 | Rest |
We’re in the home stretch of your Hiking Training! This week, we’re going to taper down our workouts and focus on recovery. It’s important to give your body time to rest and recover before your hiking trip. Trust me, you’ll thank me later!
Cardio:
- Day 1: 30-minute brisk walk
- Day 3: 25-minute brisk walk
- Day 5: 20-minute brisk walk
Strength Training:
- Day 2:
- Squats: 2 sets of 10 reps
- Lunges: 2 sets of 10 reps (each leg)
- Plank: 2 sets of 30 seconds
- Day 4:
- Push-ups: 2 sets of 8 reps
- Sit-ups: 2 sets of 15 reps
- Leg raises: 2 sets of 10 reps
Rest Days:
- Day 6 and 7: Rest and recovery
Nutrition and Hydration
Proper nutrition and hydration are key to fueling your workouts and ensuring you’re ready for your hiking adventure. Trust me, you don’t want to be halfway up a mountain and run out of energy.
Eat a balanced diet: Make sure you’re getting a good mix of carbohydrates, protein, and fats. Carbs will give you energy, protein will help with muscle recovery, and fats will keep you full.
Stay hydrated: Drink plenty of water throughout the day. If you’re doing high-intensity workouts, consider adding an electrolyte drink to help with hydration.
Don’t forget about snacks: If you’re going on long hikes, bring snacks like trail mix, energy bars, or fruit to keep you fueled.
Gear and Equipment
Having the right gear and equipment can make or break your hiking experience. Trust me, you don’t want to be stuck on a trail with uncomfortable shoes or a heavy backpack.
Footwear: Invest in a good pair of hiking boots or shoes. Make sure they’re comfortable, provide good support, and are appropriate for the terrain you’ll be hiking.
Backpack: Get a backpack that’s the right size for your hiking trip. If you’re going on a day hike, a small backpack will do. For longer hikes, you’ll need a larger backpack to carry food, water, and other essentials.
Clothing: Wear moisture-wicking clothes to keep you dry and comfortable. Bring layers so you can adjust to changing weather conditions.
Navigation: Bring a map and compass or a GPS device to help you navigate the trails.
First aid kit: Always carry a basic first aid kit with band-aids, antiseptic wipes, and any personal medications.
Preparing for a hiking trip takes time and effort, but trust me, it’s worth it. With this 6 Week Hiking Workout Plan, you’ll be in the best shape for your hiking adventure. So get out there and enjoy the great outdoors. If you are going solo then I recommend checking out Camping Alone: 7 Best Practices for Camping Solo
