Calories Burned Hiking: A Comprehensive Guide to Fitness on The Trails
Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Exercising outdoors is linked to several health benefits, both physical and mental. One popular outdoor activity that offers such benefits is hiking. It is not only about the fresh air or the stunning views, but also the significant number of calories you can burn on the trail.
The simple act of moving uphill, navigating uneven terrain, and carrying a backpack can make a leisurely walk a high-intensity workout.
In this comprehensive guide, we will explore the factors that influence how many calories are burned when hiking, including weight, hike difficulty, and the type of terrain.
We’ll also provide tips on how you can maximize your calorie burn and make your hiking adventure a powerful tool in your fitness arsenal. Hiking may be exactly what you need for your summer weight loss plans and this article will tell you why.
The Calories Burned Hiking Aren’t The Same In Every Case
On average, hiking burns approximately 400 to 550 calories per hour ( 3 ). However, the concept of “one size fits all” doesn’t apply when it comes to calculating the number of calories burned during hiking.
Various factors come into play, including body weight, metabolism, intensity, and duration of hike, in addition to the type of terrain you’re tackling. Essentially, the energy expenditure of two individuals on the same trail may vary significantly.
For example, the calories burned hiking uphill for an hour can be significantly more – between 600 and 800 calories – due to the added exertion of climbing ( 2 ).
At the same time, the calories burned when hiking downhill are typically less, as gravity assists in your movement, but it’s still a decent burn at around 300 to 400 calories per hour ( 2 ).
Regarding distance, the calories burned hiking for one mile can vary significantly based on the terrain and your pace, but on average, you can expect to burn approximately 200 to 250 calories per mile ( 2 ).
For a shorter hike, the hiking calories burned in 30 minutes are roughly half of what you’d burn in an hour, so if you’re burning 500 calories per hour, a 30-minute hike will burn approximately 250 calories ( 3 ).
The weight of your backpack also influences the number of calories you burn while hiking. Carrying a heavier load requires more energy, thereby increasing calorie expenditure.
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In addition, factors such as altitude and air temperature can also play into your overall energy expenditure. Hiking at a high altitude can require more energy due to the thinner air and increased demand that is placed on your cardiovascular system.
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Similarly, hiking in cold temperatures can increase calorie burn as your body must work harder to maintain its core temperature.
Finally, incorporating more challenging hiking techniques, such as scrambling or boulder hopping, can greatly enhance caloric burn. These activities engage more muscle groups and require a higher level of effort than simple walking.
It is important to remember that while it’s useful to understand how many calories you’re burning, the most important thing is that you’re getting outside, being active, and enjoying nature. Hiking is about more than just fitness; it’s a holistic experience that combines physical activity with the restorative power of the outdoors.
Calories Burned Hiking vs Running
Calories Burned Hiking vs Running: h iking and running are both effective forms of exercise that can help burn calories, but they do so at different rates and provide different benefits.
Running typically burns more calories per minute than hiking as it involves moving at a faster pace and requires more effort, particularly if you run at moderate to high intensity.
Therefore, if you’re looking to maximize your calorie burn in a short amount of time, running may be the best option.
However, while running burns more calories per minute, hiking has its own advantages that make it more effective for burning calories overall. Hiking often involves the navigation of challenging terrain and steep inclines, which increases workout intensity.
Furthermore, people can usually hike for longer periods than they can run, which leads to a higher total calorie burn. For example, a 3-hour hike burns more calories than a 1-hour run, even though the per-minute calorie burn is lower.
In terms of calories burned per mile, both activities are similar. You can expect to burn approximately 100 calories per mile when hiking or running ( 4 ). However, the number of calories you burn is also dependent on factors such as your weight, the intensity of the activity, elevation, and terrain.
While running may be a more vigorous cardiovascular activity, hiking also provides a significant cardio workout, particularly if you’re tackling tough trails. In addition, hiking can be gentler on the joints than running, which reduces the risk of injury.
Both hiking and running contribute to weight loss and improved fitness when combined with a healthy diet. The best choice of the two often comes down to personal preference. Some people may enjoy the challenge and fast pace of running, whereas others may prefer the slower pace and scenic views offered by hiking.
Calories Burned Hiking vs Walking
Hiking and walking are both excellent forms of exercise, but they burn calories at different rates due to their varying intensity levels.
Calories Burned Hiking: A Comprehensive Guide to Fitness on The Trails
