Indoor Hiking Workouts: How To Use The Treadmill To Train For Your Next Trekking Adventure

For those unable to train outdoors, here’s how to can utilize gym equipment such as the treadmill, to prepare for hitting the trails…

How to train indoors for an outdoor hike: by using a treadmill with various inclines, speeds, and times, you can improve your fitness indoors to better prepare for hiking performance when you hit the trails. Indoor workouts for hiking can be a practical way to mimic hiking conditions without hitting the trails, which can be especially helpful when the weather isn’t cooperating or you’re limited on time. With careful adjustments, a treadmill can simulate steep inclines and varying speeds, helping you build the stamina, strength, and endurance required for challenging hikes.

Why Use the Treadmill For Indoor Hiking Workouts?

The treadmill is an incredibly versatile piece of equipment for hikers looking to boost their endurance and strength for outdoor adventures. Thanks to the incline feature, you can simulate steep, uphill climbs that mimic real-world hiking conditions. Adjustable speeds allow for a range of walking and hiking paces, and the treadmill’s onboard monitoring systems help you track your heart rate, calories burned, and workout duration. This data allows you to monitor your progress over time and make any necessary adjustments to ensure continual improvements with your indoor hiking workouts.

 

Benefits of Using the Treadmill For Indoor Hiking Workouts

Training on a treadmill has many advantages, particularly for hikers aiming to improve their trail performance. Some of the top benefits include:

• Simulates Incline Conditions: Adjusting the incline replicates uphill terrain, strengthening the glutes, quads, and calves, all crucial for hiking.
• Customizable Workouts: With speed and incline options, you can create workouts that suit your fitness level and hiking goals.
• Weather-Proof Training: Rain or shine, the treadmill allows you to train consistently, helping you maintain a regular routine.
• Convenient Progress Tracking: Most treadmills have built-in monitoring systems that allow you to track metrics like heart rate, distance, and calories burned, providing insight into your progress.
• Low-Impact Option: Unlike outdoor terrains, treadmills have a more cushioned surface, which reduces the impact on your joints, making it ideal for those with sensitivity to hard surfaces.
• Enhanced Endurance: Treadmill workouts can build endurance by focusing on sustained, controlled paces with incline intervals, prepping you for the long hours of a hike.

The Best Treadmill Workout For Backpacking Outdoor Trails

Each of the following treadmill exercises is designed to target the muscles and endurance levels needed for hiking, especially with a backpack, which requires additional leg, back and core strength. Incorporate these indoor workouts for hiking into your regular training routine as part of a well-rounded workout plan.

The Highlander

This workout focuses on building leg and glute strength, essential for uphill hiking.

• Incline %: 10–15%
• Walk Speed: 2.5–3.5 mph
• Duration: 5 minutes per interval
• No. Intervals/Sets: 3–4

To perform, set the treadmill to a high incline and walk steadily at a controlled pace. This exercise works the calves, quads, and glutes, helping to build the lower body strength required for steep trails.

The Forgotten Core

The Forgotten Core is ideal for building stability and balance through the core muscles, which are vital for maintaining good posture and control on uneven terrain.

• Incline %: 5–8%
• Walk Speed: 2.0–3.0 mph
• Duration: 4–5 minutes per interval
• No. Intervals/Sets: 2–3

To perform, engage your core as you walk with arms loosely held above your head or out to the sides. This exercise strengthens the core and improves balance, which helps with stability on challenging trails.

The Treadmill Tip-Toe

This exercise focuses on calf endurance and ankle stability, both essential for ascending rocky paths.

• Incline %: 12–15%
• Walk Speed: 2.0–2.5 mph
• Duration: 3 minutes per set
• No. Intervals/Sets: 4–5

Walk on your toes with a steep incline to fully engage the calf muscles, improving calf strength and ankle stability. This movement is highly effective for building the power needed for steep climbs.

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The Holy Roller

The Holy Roller targets your entire lower body, especially the glutes, which support uphill hiking and prevent fatigue on inclines.

• Incline %: 8–12%
• Walk Speed: 2.5–3.5 mph
• Duration: 4 minutes per set
• No. Intervals/Sets: 3–4

Set the incline and walk at a moderate pace, focusing on maintaining a steady rhythm. This workout engages the quads, glutes, and hamstrings, boosting your stamina and power on inclines.

The Leg Burner

A high-incline workout that builds muscle endurance in the quads and calves, making it easier to hike up steep, mountainous trails.

• Incline %: 15%
• Walk Speed: 2.0–2.5 mph
• Duration: 6 minutes per set
• No. Intervals/Sets: 3

Increase the treadmill incline to its highest setting, walking at a slower pace to target lower body endurance. This exercise works the quads, glutes, and calves, preparing you for challenging hikes that involve sustained inclines.

The Hill Climber

This workout builds both lower body strength and cardiovascular endurance, essential for hikers tackling long-distance trails.

• Incline %: 10–12%
• Walk Speed: 3.0 mph
• Duration: 10 minutes per interval
• No. Intervals/Sets: 2

At a moderate incline, walk for an extended duration, maintaining a steady pace. This routine strengthens the quads and calves while also building cardiovascular endurance, simulating a gradual uphill hike.

The Engine Builder

Designed to develop stamina and leg strength, the Engine Builder challenges your endurance for prolonged hikes.

• Incline %: 5–8%
• Walk Speed: 3.0–3.5 mph
• Duration: 15–20 minutes
• No. Intervals/Sets: 1 continuous set

Walk at a moderate incline for 15–20 minutes without a break. This exercise builds the endurance needed to sustain long, steady paces on trails, enhancing your lung capacity and leg endurance for all-day hikes.

The Zen Master

The Zen Master focuses on controlled, mindful walking, targeting balance and leg strength while encouraging you to connect with your breath, just like you would on a scenic trail.

• Incline %: 5%
• Walk Speed: 2.0 mph
• Duration: 5 minutes per set
• No. Intervals/Sets: 2–3

Walk slowly, concentrating on your breathing and maintaining a steady pace. The focus on mindfulness helps you practice maintaining a relaxed, even stride, which is important for long hikes where conserving energy is key.

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In Conclusion

Treadmill workouts for hiking can be an excellent way to prepare for the physical demands of this popular walking activity; helping you develop strength, endurance, and stability even when you’re training indoors. By adjusting the incline and speed, and incorporating specific treadmill routines such as The Highlander, The Forgotten Core, and The Hill Climber, you can simulate real-world hiking conditions, challenging your muscles and building the stamina necessary for your next adventure. Consistent treadmill training will build the strength and endurance needed to confidently tackle outdoor trails, improving your hiking experience and helping you enjoy every step of the journey.