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Is Hiking Good Exercise for Weight Loss?

There are different ways to shred a pound. The number one solution is a proper diet. Start by reducing your carb intake. Cut back on starches and sugars. Eat fat, vegetables, and protein-rich food.

A high protein diet reduces your cravings according to studies. Healthy protein sources include meat, eggs, fish, seafood, and more. For vegetables, eat broccoli, spinach, cauliflower, kale, tomatoes, cabbage, and more. Meanwhile, consume coconut oil, butter, olive oil, or avocado oil.  v

What are the foods to avoid? If you love potato chips French fries, limit your intake as they are high in calories. Research suggests that potato chips and French fries have been associated with weight gain. Also, avoid sugary drinks, white bread, candy bars, fruit juices, cookies, cakes, pastries, alcohol, ice cream, pizza, and calorie-packed coffee beverages.

Aside from a good diet, proper exercise is also vital. Great choices include running, strength training, kickboxing, spinning, high-intensity interval training, and swimming.

What else? Hiking has been a popular alternative. But is it an effective exercise for weight loss. Keep reading for further details!

Why Should You Add Hiking to Your Exercise?

Running is the go-to exercise for weight loss. It helps burn calories, suppress appetite, and target belly fat.

Strength training also provides many possibilities. When done right, it increases physical work capacity, improves the ability to perform activities, boosts bone density, promotes fat-free body mass, and increases the strength of tendons/muscles/connective tissue.

Kickboxing can be a great workout to burn calories and lose weight. Studies show that kickboxers have a lower percentage of body fat and more muscle mass.

Hiking, on the other hand, is another effective exercise routine to consider. A few of its benefits are highlighted below:

Increase Caloric Burn

Burning calories is one of the most important things in exercise. Hiking, for example, can burn more calories than walking. Generally, the number of calories burned is dependent on a person’s body weight. A 160-pound hiker can burn between 430 and 440 calories per hour. A 200-pound person can shred at least 550 calories based on research.

Aside from body weight, other factors affect your caloric burn rate. These consist of fitness level, intensity, pack weight, and terrain.

A Total Body Workout

Although most of the motion happens from your waist down, you can make your arms active with the use of trekking poles. If you don’t have one yet, the pumping arm movement is great.

That’s not all! Your core will be engaged, especially when going over a rough terrain. Your lower body will be stronger, more muscular, and toned than a walking routine. Since it is a hard cardiovascular workout, your lungs and heart will also get a good benefit.

Lower Stress Levels

Stress promotes weight gain. Our body produces cortisol, a stress hormone during tension-filled situations. This can turn overeating into a habit, cause higher insulin levels, lead to blood sugar drops, and increase your cravings.

When we get stressed, we’re likely to eat salty, sugary, and fatty foods. We also avoid activities. We just stay at home, watch TV, and sit on a couch for a long day.

Hiking is one of the best things to forget about your problem. You will tone your muscles while witnessing picturesque views. Bring your DSLR to capture every moment. It is also advisable to hike with a friend. There’s someone you can talk to, depend on, and share laughter with.

Low Blood Pressure and Cholesterol Level

As we gain weight, our cholesterol, and blood pressure skyrockets. We’re also more prone to stroke, cancer, sleep apnea, osteoarthritis, fatty liver disease, kidney disease, and pregnancy problems. So, hiking and other workout routines are critical in achieving overall well-being.

Tips to Level up Your Hiking Experience

  • Run Uphill – It’s a common practice for hikers to settle in when they get to the bottom of an incline. Don’t the same thing. It’s best to run to the top as quickly as you can. This increases your heart rate and pumps your blood. Plus, running uphill allows you to burn more calories per minute. Of course, this trick is quite difficult. But your hard work will pay off at the end of the day.

  • Pushups – After a few minutes of hiking, people usually take a break. You can also practice this but with a twist. Have you ever tried doing some pushups before? Not yet? It’s time to add this exercise during hiking.

  • Walk Downhill – When you go uphill, you have to be fast. When you walk downhill, be slow, and take your time to work your muscles and burn fats.

  • Trekking Poles – Hiking targets your legs. To work out your whole body, take advantage of hiking poles.

  • Add Your Pack Weight When hiking, expert travelers will advise you to pack light. People who are losing weight are a different case. You can increase your pack weight.


Is hiking good exercise for weight loss? Of course! If you already have a healthy diet, plan out your next hiking adventure as early as now.

Hello Hiker 🙂
I’m Kris and this is early stage of developing my blog about Hiking and Trekking.

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