3 Simple Hiking Exercises for Everyone Too Busy to Work Out

By Jamie Shore - February 13, 2020

A trail sign from a hiking path in Northeastern Pennsylvania with golden foliage in the background — 3 Simple Hiking Exercises for Everyone Too Busy to Work Out

Finding an hour to train each day can be really tough. Going to the gym can take even longer than that. Still, if you’re planning on going hiking this summer, you need to be prepared. So, how can you do that with little time? Glad you asked. Check out these three do-anywhere exercises to get you trail-ready without disrupting your day-to-day routine!

1. Get Ready For Hiking Season With Short Blitz Workouts

young woman doing a plank exercise — 3 Simple Hiking Exercises for Everyone Too Busy to Work Out

Just because you don’t have time for a full workout, it doesn’t mean you should skip working out altogether. Give blitz sessions a chance instead. Pull up your phone, set a timer for a couple of minutes, and use the duration to alternate between lower and upper body exercise. For example, you can do a circuit of 5 pushups and 10 squats. You’ll need no more than 4-5 minutes for that. If your goal is to strengthen your core, instead of squats and pushups, you can do planks. Keep a plank position for 10 seconds, then rest for 5, and continue to alternate until the time runs out.

2. Fartlek Intervals for Better Speed and Endurance

person walking on a lonely road — 3 Simple Hiking Exercises for Everyone Too Busy to Work Out

Fartlek refers to “Speed play” intervals used to improve your speed and hiking endurance. The best part is there’s no hard rule to follow. Next time you’re out walking, pick a mailbox, a storefront, or a tree and pick up your pace until you reach that target. Aim for time slots between 30 to 60 seconds of increased walking. Once you’ve reached the target, slow down and recover before repeating the same routine. Do this exercise 8 to 10 times for each mile you walk.

3. Do Calf Raises Throughout the Day

people doing calf raises — 3 Simple Hiking Exercises for Everyone Too Busy to Work Out

Calf raises take no equipment, no preparation, and you can do them while your coffee is brewing in the morning or while waiting in line at the grocery store. To do a calf raise, you first need to position your feet at shoulder width with your toes pointing straight ahead. Shift your weight to your toes and raise your body until it rests solely on them. You’ll feel your calf muscles contract. Increase the number of raises you do each day to get you in the perfect hiking shape!