Backpacking Fitness

The 10-Minute Backpacking Fitness Plan

OK, so you blew off your preseason training plan. Now what? Start the season right with this 10-minute-a-day workout, and you’ll be ready for the trail in no time.

Your Coach: Rob Shaul, founder of the Mountain Tactical Institute in Jackson, Wyoming, designed this workout for time-pressed hikers. Do it daily (alternating between maximum intensity and moderate intensity) and complete as many sets of the circuit as you can in 10 minutes.

Scotty Bobs

Step 1

scotty 1

Start in plank position with a dumbbell in each hand (25 pounds for men, 15 for women).

Step 2

None

Do a pushup. 

Step 3

None

Pause in the up position and do one dumbbell row with the right arm. Repeat steps 1 to 3, using the left arm. This is 1 rep. Repeat for 3 reps.

Step-Ups

Step 1

None

Stand facing a 20-inch box. Leading with your right leg and driving off your left, step up onto the box with both feet.

Step 2

None

Step backward off the box into your original position. This is 1 rep.

Step 3

None

Repeat, leading with the left leg and driving off the right. Step down. Repeat for 12 reps, alternating the leading leg.

Shuttle Runs

Step 1

None

Set up two cones or (other objects) 40 feet apart. 

Step 2

None

Starting at one end, run from one cone to the other, going around them.

Step 3

None

Complete 3 laps (cone to cone and back is one lap).