Hiking is a popular pastime that is good for the mind, heart, and body. No matter the time of year, a scenic trail can provide a vigorous cardio workout on varied terrain or a light dose of aerobic exercise. The distance and speed can be whatever you choose. For the hiker whose primary goal is weight loss, there are several steps you can take to maximize your hiking workout for weight loss and increased calorie burn.
Hiking is a great form of exercise for many people because it doesn’t always feel like exercise. However, it’s an incredible way to shed a few extra pounds.
“Hiking is helpful for weight loss because it’s a way to burn more calories. Burning more calories means you’ll burn fat more easily,” explains Dominique Angelino, CPT and author of the International Personal Trainer Academy (NPTA). “Hiking is also an easy activity to socialize. This can make exercise much more tolerable. You can grab a friend and go on a mini hiking adventure together. Plus, hiking can also be done solo, so you can enjoy it even if you don’t plan on going with a friend.”
Now, lace up your hiking boots and let’s see how you can maximize your hiking workout for weight loss to get the best possible results.
Gradually increase the duration of your hikes.
If you want to get the most out of your hiking efforts, plan for a longer hike whenever possible. This will become easier to do as you progress, get fitter, and feel more comfortable hiking in general. “This will translate into a higher calorie burn and greater fat loss,” Angelino points out.
It’s important to put in the extra effort because you want to burn more calories than you consume on a daily basis in order to lose weight. “Ideally, you want to burn between 250 and 1,000 calories more than you eat each day,” Angelino tells us. “That would translate to losing about a pound to a pound per week. When you think about that, it’s also important to factor in how many calories your body burns just by being alive, as well as other non-exercise activities.”
Choose a hilly route whenever possible.
The hiking trails you choose can have a major impact on your overall results. “If you’re hiking in an area with a lot of hills and steep inclines, you’ll be putting more strain on your muscles during your hike,” Angelino says. “Your muscles need energy to contract, which means you’re burning even more calories to support the extra effort those muscles are putting in. Burning more calories means losing more weight.”
After you finish a descent, you’ll be able to exert more effort on the climb, compared to a trail that has a constant grade throughout. “This would work a bit like interval training, which can result in an increase in calorie burn compared to a constant-effort workout,” explains Amanda Caprittocertified personal trainer, sports nutrition coach and functional training specialist.
Wear a weighted backpack or daypack.
Backpacking is all the rage right now, and for good reason! To increase your calorie burn while hiking, consider wearing a backpack or weighted backpack. Just make sure your choice isn’t too heavy.
“If [your rucksack is] “If the weight is too heavy, it can cut your hike short,” Angelino says. “If the weight is so heavy that you have to take a break after a short period of time, you’ll burn fewer calories overall. It can be helpful to use extra weight, but only a little, to keep your plan from backfiring.”
Try to exceed your previous hiking performance.
Competition adds spice to life and can motivate you to do better. For example, the faster you walk on your hike, the more calories you will burn.
“A fun way to make your walking speed more fun is to try to finish your hike faster than you did the last time,” Angelino suggests. “If you finished your hike in 42 minutes last time, aim for at least 41 minutes and 59 seconds. As you get fitter and more familiar with the route, it will become easier to finish faster.”
Hydrate, hydrate, hydrate.
Bring plenty of water on your hike, as it is important to replenish the fluids you lose through sweat.
“Your body can be a big limiting factor in how long you can hike,” Angelino says. “If it forces you to stop walking, you’ll burn fewer calories overall. That’s why it’s important to carry plenty of water with you. You want [ensure] You drink just enough water to replace the fluids you lose through sweat during your hike. This will help keep you hydrated, [allowing] “you will go on a longer hike.”
Prepare healthy snacks.
You will need energy to fuel your body and allow you to cover the planned distance.
“When you find yourself in a situation that’s burning a lot of energy, you can give yourself a boost by consuming a moderate amount of carbohydrates through a healthy snack,” Angelino says. “This can extend the duration of your hiking session, [leading] for greater overall weight loss.”
This is not about eating more than usual, as that would be counterproductive. Just make sure you have healthy snacks on hand and adjust your diet and calories accordingly.
Capritto recommends packing whole foods like fruit, as well as protein-rich snacks like beef jerky, which will help with the recovery process. Healthy fats like seeds and nuts are also good choices, as they will fuel your body with sustained energy during your hike.
Make sure you wear comfortable and suitable hiking shoes.
Happy feet mean happy hikers. Comfortable and durable shoes are essential for your hikes.
“Shoes should be thick enough to avoid discomfort when walking on sharp rocks,” Angelino stresses. “They should also have enough traction to keep your feet from slipping, which can be important if your hike involves walking on large, smooth rocks at any point.”
Dress appropriately for the weather conditions.
What you wear can have a huge impact on how long you can spend hiking outdoors. Whether it’s freezing or hot, dress accordingly. That means cool clothes in warm weather and warm clothes in cold weather. While this may seem like an obvious tip, it’s often overlooked.
“Adjust your wardrobe slightly to best reflect the outside temperature,” Angelino advises. “In warm weather, this can limit the amount you sweat, which reduces your overall fluid loss, making hiking more tolerable. In cold weather, it simply keeps you warm.”
Add sprints where terrain allows.
Adding sprints to your itinerary can quickly speed up the fat burning process much more efficiently. There is no rule that says a hike has to be done on foot! Just make sure the terrain is safe for you to sprint and that you have the right shoes for sprinting.
“If you have a long stretch of stable, high-traction, safe terrain with little to no tripping hazards, you can definitely sprint that portion of your hike,” Angelino suggests. “Intermittent sprints during the appropriate portions of your hike can both increase weight loss and improve your overall cardiovascular health more than a regular hike would.”
Swap a workout for a hike for a change.
We’ve all had those days when we’re tired of going to the gym and don’t feel like going. If going hiking alone or with a friend sounds like a better idea, don’t feel guilty, go for it!
“[Hiking is] “It’s better than not exercising at all and will burn more calories than skipping your workout altogether,” Angelino says. “It will help you reach your weight loss goals even faster.”
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