Which muscles does the hiking / trekking work?

The hiking / trekking mainly works your cardio. It also involves your quadriceps, glutes and calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hiking / trekking in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hiking / Trekking: how to do it and muscles worked

The hiking / trekking mainly works your cardio, with help from your quadriceps, glutes and calves. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

How to do the hiking / trekking

1
Wear sturdy shoes or boots and carry water, a snack, and a map or phone. Check the weather and your route before you leave, and start at an easy pace.
2
Walk steadily, taking shorter steps uphill and leaning slightly into the slope. Use trekking poles if you have them, and place your feet carefully on uneven ground.
3
Breathe rhythmically and take regular breaks to drink and rest. Slow down on steep sections and on descents, bending your knees to absorb impact.

Form tip: Let someone know your route and turn back if the weather changes or you feel unwell. Keep to marked paths.

Common questions

Which muscles does the hiking / trekking work?: The hiking / trekking mainly works your cardio. It also involves your quadriceps, glutes and calves.
What equipment do I need for the hiking / trekking?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hiking / trekking in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.