10 Best High Impact Exercises For Hiking In 2020

If you like hiking there are some exercises for hiking that you can help improve your fitness specifically after the Covid-19 pandemic phase. For hiking, once you get there you can start doing more intensive cardio workouts like sprints, stairs, weight lift, and run.

exercises for hiking

In this article let’s talk about 10 best workouts for hiking. First of all, you should have to walk through inclined places about 120 minutes a week so that you can prepare your muscles for a hard workout plan.

List of exercises for hiking


Squats are more important and the best exercises for hiking to build your muscles according to your body weight. In the beginning, you can do 3 sets of 15 to 30 raps each and when you build up your body muscles then add some weight.

Weight can be in the form of dumbbells, kettlebells or barbells. Each of the weights will treat your body differently which is good for your body to face every possible stress while hiking. When loading the movement progressed slowly strength is built over time. You want to avoid injuring yourself.

Walking lunge

The thing you may concern about is to avoid fall out while climbing uphill. As a single leg movement walking lunge exercise will not only strengthen your legs for the hills but also improve the balance.

- exercises for hiking
Source : Gym Guider

These exercises for hiking preparation requires you to start with 3 sets of 10 to 30 on each side.  You can also be loaded by carrying dumbbells in each hand or in front of you over the bar held on the back or in the front.

The Deadlift

If you want to carry for long distances with a backpack deadlift is a very important hiking exercise. It is one that people frequently hurt themselves when practicing in. Start light in 3 sets of 15 to 20 reps and then goes down to build slowly. It will not only build your glutes hamstring but will get your back nice and strong.

- exercises for hiking

Step up to the knee

To keep your legs raised high whenever walking through mountains, tails and high peak the step up to knee race is a pretty simple but effective exercise. This exercise is great for training your balanced cardio and the ability to raise your leg up high enough to step on or over things.

- exercises for hiking

To perform this you have to step up on a small step or a box. When you get to the top of the movement, lift the knee on the other leg without setting it down on the box returned to the bottom position. Put one to three minutes on the clock and just alternate legs in a nice steady pace until the time is up. It must be completed in three sets of one to three minutes.

Related topic: How Best Upper Back Brace Improve Posture In 2020?


There are a lot of variations of planks but we will be focus on just the standard inside plank. You can do them supported by your hands or by your forearms. You will do both the standard and the side plank until failure for three sets each.

- exercises for hiking


If you do happen to fall or need to push something out of your way on the hiking trail then Push-ups are great exercises for hiking training. They help you to be strong enough to pick yourself up off the ground. Likewise, planks push-ups can also be performed in some variations.

- exercises for hiking

You can do push-ups in an incline to make it a little bit easier and then move to a harder variation later. Start with three sets of fifteen to thirty and when you get to thirty try a harder variation.

Arm bent over rows

As the name suggests arm bent over rows is useful workout training for hiking to make your arm strong and sturdy. Like the deadlift bent of the arm also trains you to pick things up. If you are doing it from a bit over position do it with a kettlebell or a dumbbell. You can follow three sets of fifteen to twenty reps on each side.

- exercises for hiking


Burpees are a killer cardio workout for hiking and are great for building overall conditioning. You should not take too many burpees to get your heart pounding and your lungs breathing hard. For better possible results you should try to do as many burpees as you can in three minutes. But try to fill out the intervals with a reasonable number of burpees as you can easily and then rest as needed.

- exercises for hiking

Calf raises

If you are carrying a pack your calves are going to take a beating on your hikes. It is better to do yourself a favor and knock out some calf raises exercises. You can do it with dumbbells, a bar, or even with your hiking bag very easily.  If you don’t have access to too much weight then try for three sets of 30 to 50 reps.

- exercises for hiking

Carrying Weights

Get out there and just practice carrying weights, bricks, small logs, or your pack in your arms and just walk. This is going to tax your core and help to build your postural muscles for the hike. Try lots of different things in three sets of 100-meter carries should be sufficient.

- exercises for hiking


You don’t want to do all of the hiking workouts in one day as that is quite a bit harder. But you can split this into the lower and upper body for two to four days a week. For training with a hard hike on the weekend try to follow out above best exercises for hiking and round them in small steps.

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