Training plan for hiking

We have put together a few short exercises for you that will improve your endurance and strengthen the muscle groups that are most important for hiking: your legs, buttocks, and core.

Only 3 times per week...

... will get you fit enough to tackle your first easy spring hike without any complications (or terrible muscle soreness). If you're aiming to climb a 3,000-meter peak, you'll need more intensive training. Hiking is not the same as walking. Over-exertion is a danger in the mountains that should not be underestimated.

Training plan for hiking – here's how it works

We have put together a few small exercises for you that will improve your endurance and strengthen the muscle groups that are most important for hiking: legs, buttocks, and core. Take a good look at the exercises and their sequences, then print out the training plan and do the respective exercises on the days indicated.

Guidelines on how to get started are provided for all exercises. However, please perform the exercises at an intensity that suits your ability. You should push yourself but not overexert yourself.

Training plan for hiking — © Aberjung Foto

Increase the exercises by a few repetitions or minutes every 2 weeks. Our training plan lasts three months, but just train as often and for as long as you can. Of course, you can also do more. So, let's get started with training for hiking.

TIP: A little training is still better than no training at all.

Training plan for hiking

Download training plan

The exercises explained simply

Jumping rope is considered the fastest and most effective cardio workout there is. Five minutes of fast rope jumping is equivalent to approximately 1–1.5 km of jogging. It also improves your fitness, trains your coordination and sense of balance, and strengthens your arm and leg muscles. Start with short sessions: 1 minute of jumping rope, 1 minute break – 5 times. Increase until you can do 10 minutes at a time.

TIP: If you don't have much space, you can also jump rope without a rope and imitate the movement of swinging the rope with your arms!

Short, brisk walks are excellent training for hiking. If you have the opportunity, incorporate inclines or long staircases into your training. The fresh air strengthens your immune system. You should walk at a pace that raises your heart rate and take as few breaks as possible. Longer walks (1-3 hours) every two weeks train your endurance for longer hikes.

12-3-30 is a fitness trend from the US that was "invented" by influencer Lauren Giraldo and has received overwhelmingly positive reviews from the sports industry. You will need a treadmill for this workout. Select the following settings: 12% incline – 3 miles per hour (=4.8 km/h) speed – 30 minutes duration. At this pace, you are not running, just walking briskly. However, the incline means that the workout should not be underestimated. If you can't keep up, simply vary the settings according to your fitness level. This trend is a low-intensity cardio workout that strengthens the leg muscles, burns fat and is great for preparing for hiking.

This exercise strengthens the entire body with a focus on the core muscles. If you perform mountain climbers quickly, they even have a cardio training effect and your heart rate will increase. Initially, you should perform the exercise slowly and in a controlled manner; later, you can increase the speed and interval length.

Start: 40 sec. mountain climbers – 20 sec. break – repeat 3 times

In plain English, it's called a squat, or 'squat' in technical jargon. Alongside lunges, this is the number one exercise for a firm butt and beautiful, strong thighs. You can vary this exercise in lots of ways: go down veeeery slowly, hold, and then come back up veeeery slowly. Or you can come back up powerfully and quickly.

To start with: 3 x 5 repetitions

The lunge is a very good exercise for the entire lower body. You can either alternate sides directly or do the lunge for 1 minute on the left, then 1 minute on the right.

To start with: 10 times per side – pause – repeat 3 times

Pelvic lifts strengthen the buttocks, core, and legs. The first variation of the exercise is easier because you can put yourself back down in between and always work with both legs. Start with 3 sets of 10 repetitions with a break in between each set. The second variation requires more strength. Try to stay up and only lift your legs alternately. Maintain tension. Start with 5 sets of alternating leg lifts – lower your buttocks – pause – repeat 3 times. Variation I – Beginners