Why 10-Minute Workouts Can Help Your Hiking More Than You Think

A mate of mine posted something online a while back; it was a simple little quote:

"People will spend 10 hours worrying about fitting in a workout that'll take 10 minutes."

I thought it was a great post, because there is A LOT of truth in that.

But then (as always) there was an interesting reply...

10-Minute Workouts For Hikers

It came from a self-proclaimed 'nutritionist' and 'wellness expert', and her response was basically this:

"No worthwhile workout ever lasted 10 minutes. Be realistic at least."

And this type of thing really does frustrate me.

Because this all-or-nothing mindset is everything wrong with the fitness industry.

The idea that if you're not training for 60 minutes, it's not worth your time. If you're not going 'hard', it's not worth your time. If you're not completely exhausting yourself, it's not worth your time.

It's just a rubbish way of looking at things. And I'll tell you why.

A lot of my hikers do 10-minute workouts. And see some great results from them.

Not because they're lazy. Not because they don't care about their training or hiking...

But because we build training around their lives, not the other way around. And for many people, 10 minutes is what is most practical.

Three 10-minute sessions a week, done consistently, week after week after week, can get you a very long way.

Sometimes a 10-minute session is all it takes to turn your entire day around. The stress drops. The head clears. The domino effect starts.

Sometimes it's just enough to take the edge off an ache or pain, which lets you move better for the rest of the day.

They can be incredibly effective.

To give you some examples of what this might look like, here are a few quick workout ideas I quite like to use:

10 Minute Strength Workouts For Hikers

1) The 'One Lift' Workout.

• Pick one exercise (A squat, a deadlift, a push-up, a row, or whatever you want)
• Do a light set as a warm-up.
• Rest a minute.
• Do a slightly harder set.
• Rest a minute.
• Keep building for 10 minutes.

Over the 10 minutes, you might get 4 or 5 sets. By the last one, you will feel like you have had a decent challenge!


2) High Rep Workout.

• Set a timer for 10 minutes.
• Pick one or two simple exercises.
• Over the 10 minutes, accumulate as many reps as you can (just rest where you need).
  
  

Bodyweight squats work perfectly here. You might do a set of 15-20. Have a quick 15-30 second rest. Then repeat. And keep on doing this until the end of the 10 minutes.

By the end, you will be MORE than ready to get on with your day!

3) Density Training.

• Pick three exercises: one lower body, one upper body, one core.
• Do about 10-15 reps of each one.
• Cycle through them back to back for 10 minutes without stopping.

So you might do 15 squats, 10 push-ups, and a 40-second plank. And keep on cycling through these until the timer is done.

Simple, but very effective!

10 Minute Mobility Workouts For Hikers

Ten minutes is genuinely all most hikers need here.

Choose five stretches, do each of them for one minute each side. Simple!

Or, just choose two stretches and do each one for five minutes.

Either option works, and both can be super effective!

If you want some ideas for stretches you can use, check out this article: The Best Stretches For Hikers 

10-Minute Cardio Workouts For Hikers


1) Steady State

• Put a timer on for 10 minutes
• Do steady step-ups on a bench, or go up and down a set of stairs (or even a short run or quick cycle)

2) Higher Intensity

• Get on a stationary bike, elliptical or set of stairs/hill
• Go quick for 30 seconds
• Rest for 30 seconds
• Repeat for 10 minutes

3) Casual

If you are having a tough day and just need to clear your head, a simple 10-minute walk outdoors can make all the difference to your mindset, mood, energy and even help reduce aches and pains that creep up from sitting down.

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When it comes to your training progress, even small amounts, if done consistently, can go a long, long way.

So please, if your life is a bit hectic right now and you are struggling to fit in long training sessions, please don't turn your nose up at short sessions.

And definitely don't listen to anyone who tells you they're not worth your time!

If you were a hiker who struggles with the 'all or nothing' mindset...

Or if you find it hard to fit in consistent and effective training around your life...

Then you can learn about our online personal training for hikers here:

https://www.summitstrength.com.au/online

Yours in trekking,

Rowan