You can lose 5kg or more with this fresh-air workout — no gym required!
When it comes to no-fuss weight loss workouts, hiking ranks right up there with walking (it is walking — just on uneven terrain). It’s easy to do and it leaves you with a sense of accomplishment, which is why fitness expert Lorrie Sullenberger took to it. “You can challenge yourself to hike a hill faster or to go further than last time. I always return feeling stronger,” says Lorrie.
Ten years ago, Lorrie joined a gym to lose weight. When she didn’t see results, she gathered a few friends and started hiking. “It was only when my focus shifted from the size of my bum to the scenery around me that the weight began to melt away,” she says. “It was enjoyable, and I finally lost those extra 15kg I’d been carrying around.”
Lorrie still hikes a couple of times a week and regularly treks with clients. “We take jump ropes, exercise bands and hiking poles and use the environment for moves,” she says. She’s created a workout exclusively for Shape that you can do on mountain trails or at your local park. You’ll be more confident after your first outing, and before you know it, you’ll be stronger, fitter and leaner.
The plan
How it works: Do this routine two or three times a week. Hike for 15 or 20 minutes, stop and do one set of the moves, then repeat the hike and exercises as many times as you want.
You’ll need: A resistance tube or band (your partner should have one too). If you have hiking poles, use them. They help stabilise you on uneven ground and make your trek feel easier (which means you can go longer and burn more kilojoules).
1. Squat with front raise
Works legs, butt and arms
Stand with feet shoulder-width apart and hold your hiking poles horizontally in front of your hips, hands shoulder-width apart and palms facing body.
Keeping your abs tight, squat as you raise arms to shoulder height in front of you.
Rise up and repeat. Do 8 to 12 reps.
2. Walking lunge
Works legs and butt
Holding poles in front of hips, lunge back with right leg as you raise arms to shoulder height.
Rise up, shifting weight to left leg as you raise right leg behind you and lift arms.
Return to lunge and repeat. Do 8 to 12 reps, then change sides.
3. Partner pull-down
Works back and core
Stand facing a partner and hold the handles of two resistance tubes. Cross the tubes so they make an X. (If you’re solo, anchor the centre of one tube to a sturdy object at head height.) Extend arms forward.
Keeping abs tight, arms straight, and chest high, draw hands toward your sides.
Return to start and repeat. Do 10 reps.
4. Partner chest press
Works chest and core
Hold the handles of two resistance tubes like you did in the partner pull-down (but face away from each other). Bring your hands to shoulder height — elbows pointing behind you, palms facing down — and stagger feet. (If you’re solo, anchor the centre of one tube to a sturdy object at chest height.)
Keeping abs tight, extend arms forward at shoulder level.
Return to start and repeat. Do 10 reps.
5. Knee raise and twist
Works abs
Stand with feet hip-width apart and place your hiking poles across your upper back. Hold poles with hands wide, palms facing forward. Pull abs in and raise left knee
to hip height in front of you.
Find your balance, then slowly twist your torso to the left.
Return to the starting position (lower leg) and change sides. Do 8 to 10 reps to each side.
6. Arc raise to curl
Works shoulders, chest and biceps
Stand with feet staggered and place front foot on the centre of a resistance tube. Hold a handle in each hand at your sides, palms facing forward. Keeping abs pulled in tight, bend elbows slightly and raise arms to shoulder height in front of you (don’t lean back).
Slowly lower arms to starting position, then curl hands to shoulders to complete 1 rep.
Return to starting position and repeat.
Do 10 to 12 reps.
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