GymPlan AITrail Running/Walking
Trail Running/Walking is a beginner bodyweight cardio that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the trail running/walking
- Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
- A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.
Muscles worked
Sets and reps
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
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Start your free trialTrail Running/Walking alternatives
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What muscles does the trail running/walking work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of trail running/walking should I do?
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
Is the trail running/walking good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.