How To Incorporate Hiking Into Your Workout Routine

There’s something powerful about lacing up your boots, hitting a trail, and trading the hum of treadmills for birdsong and fresh air. Hiking is more than a recreational activity—it’s a full-body workout with mental health benefits, too. Whether you're a seasoned gym-goer or just starting out, adding hiking to your fitness routine can elevate your physical and mental well-being.

Why Hiking is an Excellent Workout

Hiking blends cardiovascular training, strength building, and balance work into one naturally rewarding experience. Uneven terrain works your core, glutes, quads, and calves, while inclines increase your heart rate similar to running or cycling. The best part? You often don’t even realize you’re working out.

Some key benefits include:

Improved endurance and heart health
Lower stress and anxiety levels
Burning up to 400–700 calories per hour, depending on intensity and terrain
Low-impact alternative to pavement pounding

Tips for Incorporating Hiking Into Your Fitness Routine

1. Start Small and Build Up

If you're new to hiking, start with beginner trails that are short and relatively flat. Over time, progress to longer or steeper trails to increase intensity. Apps like AllTrails or Gaia GPS can help you find local routes with difficulty ratings and user reviews.

Pro Tip: Treat your first few hikes like a long walk—focus on comfort, not speed.

2. Make It a Weekly Habit

Set a goal to hike once a week, gradually increasing the frequency or difficulty. Treat it like your leg day or cardio session. Plan hikes into your schedule, just as you would a gym session.

3. Combine Hiking with Other Workouts

Use hiking as active recovery on rest days or combine it with bodyweight exercises (like squats, lunges, or push-ups) at scenic rest points to create a hybrid outdoor workout.

4. Track Progress

Use a fitness tracker or smartphone app to monitor your steps, elevation gain, heart rate, and calories burned. Watching progress over time keeps you motivated and helps measure the workout’s effectiveness.

Essential Gear to Bring on a Hike

You don’t need a lot of fancy equipment to get started, but a few essentials can make your hikes safer and more enjoyable:

Proper Footwear: Invest in sturdy hiking shoes or boots with good grip and ankle support
Backpack: Lightweight and comfortable with space for water, snacks, and gear
Hydration: Always bring more water than you think you'll need (a hydration bladder or reusable bottle works great)
Snacks: Pack high-protein or energy-rich snacks like trail mix, protein bars, or fruit
Weather-Appropriate Clothing: Dress in moisture-wicking layers and always bring a light jacket or rain shell
Sun Protection: Sunscreen, sunglasses, and a hat—even on cloudy days
Navigation: A phone with a GPS hiking app, map, or compass
Emergency Basics: First-aid kit, whistle, flashlight or headlamp, and a power bank

Safety Tips for Hikers

While hiking is generally safe, being prepared makes a huge difference—especially as you explore more remote areas.

Tell someone your plan: Let a friend or family member know where you’re going and when you’ll be back
Check the weather before you head out and be ready to turn around if conditions change
Stick to marked trails: Avoid off-trail routes unless you're experienced and equipped
Watch your footing: Uneven terrain, loose rocks, and roots can be tripping hazards
Be wildlife-aware: Research the local wildlife and know how to react in case of encounters

Summary: Step Off the Treadmill and Into Nature

Hiking is an underrated but highly effective way to mix up your fitness routine. It strengthens muscles, boosts cardio health, and clears your mind—all while letting you soak in the beauty of nature. Whether you hit the trail for an hour or spend a full day out, you're building a healthier body and mind with every step.

So lace up, pack smart, and hit the trail—your next great workout is just a hike away.