Hiking is not only a fantastic way to explore nature and enjoy breathtaking views, but it is also an excellent form of exercise. It provides a total body workout that can help you burn calories and improve your cardiovascular health.

If you want to maximize the calorie burn during your hikes, here are some tips to help you burn 20% more calories:.

1. Choose Challenging Terrain

When planning your hike, opt for trails with varying elevations and terrains. Hiking uphill or on uneven surfaces engages more muscles and requires more energy expenditure, resulting in increased calorie burn.

Look for routes that involve steep climbs, rocky paths, or hilly landscapes to make your hike more challenging and calorie-burning.

2. Increase Your Speed

Pumping up your pace during hikes can significantly boost your calorie burn. Walking at a faster speed or even incorporating short bursts of running or jogging will elevate your heart rate and maximize the intensity of your hike.

This increased effort will ultimately lead to greater calorie expenditure.

3. Utilize Hiking Poles

Hiking poles are not just for stability and balance; they also provide an opportunity to engage your upper body muscles. By pushing and pulling the poles while hiking, you can increase the intensity of your hike, resulting in more calories burned.

Additionally, hiking poles help distribute the workload across different muscle groups, reducing strain on your legs and allowing you to hike longer and burn more calories.

4. Add Weight to your Backpack

One effective way to intensify your hike and burn more calories is by carrying a loaded backpack. Adding weight will increase the resistance and make your muscles work harder, thereby enhancing calorie expenditure.

Start by gradually increasing the weight in your backpack and ensure the load is distributed evenly to avoid strain or discomfort.

5. Take Rest Periods on Unstable Surfaces

While it is essential to take regular breaks during hikes to prevent fatigue, try choosing unstable surfaces like rocks or fallen trees for resting.

Sitting or balancing on these surfaces will engage your core muscles as they work to stabilize your body. This simple adjustment can increase calorie burn even during your rest periods.

6. Incorporate High-Intensity Interval Training (HIIT)

Integrating high-intensity interval training (HIIT) into your hike is an effective way to burn more calories.

Alternate between periods of maximum effort and lower intensity by including quick bursts of activities like running or climbing stairs during your hike. HIIT not only improves calorie burn during the hike but also promotes an afterburn effect, where your body continues to burn calories even post-exercise.

7. Carry Healthy Snacks for Energy Boosts

Keeping your energy levels up during a hike is crucial, especially if you want to burn more calories. Pack healthy snacks like nuts, fruits, or energy bars that provide a quick and sustainable energy boost.

By refueling your body with nutritious snacks, you increase your stamina, allowing you to hike for longer durations and burn more calories.

8. Stay Hydrated

Proper hydration is essential for optimizing your calorie burn and overall performance during hikes. Dehydration can lead to decreased energy levels and reduced calorie expenditure.

Always carry enough water and make it a habit to take small sips at regular intervals to stay hydrated throughout your hike.

9. Engage Your Core

Consciously engaging your core muscles during a hike can help you burn additional calories. Focus on maintaining good posture by pulling your navel towards your spine and keeping your back aligned.

This engagement of core muscles not only works your abdominal muscles but also helps stabilize your body, leading to more calories burned.

10. Extend Your Hike

Finally, the simplest way to burn more calories while hiking is to extend your hiking distance or duration. Gradually increase the length of your hikes or explore more challenging trails to challenge your body and burn more calories.

By implementing these tips into your hiking routine, you can boost your calorie burn by up to 20%. Remember to start gradually and listen to your body to avoid any injuries or overexertion.

Hiking is not only a calorie-burning exercise but also a wonderful way to connect with nature and enjoy the great outdoors.