How to Turn a Basic Hike Into a Full-On Workout

1 Stretch First

Image Source: POPSUGAR Photography / Dean Lipoff

Spend the first few minutes walking at a brisk pace to get the blood flowing. Then stop and stretch out your legs and arms.

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2 Side Kicks

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This basic kickboxing technique is a true calorie torcher. Start with your hands in position protecting your face, then bring your knee up and extend it out to the side, rotating your hips as you kick out. Focus on control with each movement and keep your abs tight.

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3 Hold a Warrior 2 Pose

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Sure, holding poses in class is invigorating, but imagine doing it underneath a canopy of trees? Find a good flat spot and extend your arms out in a "T" position, rotating your torso and hips out to one side. Check your legs: your front thigh should be parallel to the ground (or close to) and your right knee should be directly over your right ankle, not your toe.

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4 Go For a Run

Image Source: POPSUGAR Photography / Dean Lipoff

Now that you've done a few challenging moves, let's get your heart rate back up. Take a 5-minute jog along the trail.

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5 Toe Taps

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After a jog it's time for more HIIT training. You can do toe taps on any elevated area. Start by tapping on a high surface, jumping back and forth in between each touch. Aim for 30 seconds before resting.

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6 Incline Push-Up

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If you've never been able to complete a push-up on the ground, an incline push-up is a friendly alternative. Place your arms on a bench, fallen tree trunk, or any other stable surface you find. Place hands wider than shoulder-width apart and lower your chest down. See if you can do three sets of 10.

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7 Sprint Uphill

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Turn an ordinary hill into a treadmill workout. If the pathway is flat and unobstructed, see if you can sprint for at least 30 seconds at a challenging pace before slowing back down to a jog.

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8 Wall Sits

Image Source: POPSUGAR Photography / Dean Lipoff

Burn out those quads and glutes by holding a chair pose for as long as you can. Lean against a tree and step your feet out as you slide your butt down toward the ground. Your knee joints should be over your ankles. See if you can hold this pose for at least 30 seconds.

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9 Squats

Image Source: POPSUGAR Photography / Dean Lipoff

Place your feet shoulder-width apart and sit back as though there were a chair behind you. Lower down slowly so that your hips are parallel to the ground, and keep your knees over your ankles.

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10 Stretch It Out

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You're all done. Take a cool-down walk and save time for stretching.

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More From Old Navy

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