Hiking builds aerobic endurance, leg strength, and balance through sustained walking on varied terrain. Elevation gain, pack weight, surface, heat, and duration can make the same distance feel very different. It is especially useful for steady outdoor cardio that also challenges stability and muscular endurance.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 3.8 - 7.8. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 74 - 179 Cal |
| 60 kg (132 lb) | 88 - 214 Cal |
| 70 kg (154 lb) | 103 - 250 Cal |
| 80 kg (176 lb) | 118 - 286 Cal |
| 90 kg (198 lb) | 132 - 321 Cal |
| 100 kg (220 lb) | 147 - 357 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Hiking builds aerobic endurance, leg strength, balance, and outdoor confidence through sustained movement on varied terrain. Elevation, surface, and pack weight make it more complete than flat walking.
What to watch out for
Plan for terrain, weather, hydration, daylight, footwear, and navigation. Increase distance and elevation gradually, and turn around early when conditions, pain, or fatigue start changing judgment.
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