Fitness Schedule for Treks

"Every travel with WANDERERS is an experience of a life time."

Trekking is a very unique form of walking. Compared to normally walking on a flat surface versus walking on ascends and descends, on stones, boulders, trails, forests, snow, ice, through water puddles, streams, rivers, Verglass and much more, sometimes even technical challenges as negotiating climbs and passes with rope fixing, harness and other technical equipment.

Because of these challenges we need to have strength and stamina to enjoy while overcoming rather than suffer. The general modes of fitness that we prefer in our day to day lives as gyming, running, cycling, cross-fit, sports as football, tennis and others are all very useful. The more we involve ourselves into multi sports forms, the more active we get in the outdoors.

With our experience, we have designed a mix of exercises with schedule to scale up our strength and stamina that would be helpful during treks.

Week 1

Days Regime
Monday 2 - 2.5kms jogging/ running + 5 x 3 sets of squats + 50 x 3 sets of skipping
Tuesday Basic stretching and rest
Wednesday 1.5 – 2kms walking + 30 x 4 jumping jacks + 30 x 4 mountain climber + 15 x 3 sets squats
Thursday 3kms jogging at a steady pace
Friday Basic stretching and rest
Saturday 2 - 2.5kms jogging/ running + 10 x 3 sets of squats + 50 x 3 sets of skipping
Sunday Rest

It is important to have a healthy diet along this regime. The focus should be to have a balanced meal in order to practice this schedule.

Week 2

Days Regime
Monday 5kms jogging/ running
Tuesday Rest
Wednesday 4kms jogging at a steady pace
Thursday Rest
Friday 5kms jogging/ running
Saturday Rest
Sunday Rest


Week 3

Days Regime
Monday 2.5 - 3kms jogging/ running + 10 x 3 sets of squats + 50 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 1.5 – 2kms walking + 30 x 5 jumping jacks + 30 x 4 mountain climber + 15 x 4 sets squats
Thursday 4kms jogging at a steady pace
Friday Basic stretching + 10 x3 Lunges and rest
Saturday 2kms jogging + 10 x 4 sets of squats + 50 x 4 sets of skipping + 10 x 4 Lunges + 1km walk
Sunday Rest


Week 4

Days Regime
Monday 5kms jogging/ running, basic stretching and 50 x 5 sets of skipping
Tuesday Rest
Wednesday 4kms jogging at a steady pace
Thursday Rest
Friday 3kms jogging/ running, 30 x 4 mountain climber
Saturday Rest
Sunday Rest


By the end of this 4 week schedule, you’ll have experienced a running schedule as well as a good cardio schedule. You can now decide to make a similar schedule for yourself or follow the same as per your convenience.

It is important to have a healthy and nutritious diet along with any training schedule. One can never achieve their fitness goals without following one. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates and fats required. Please share your experience of this one month schedule with us so that we can then modify/ assist you as per the trek you’re going on.

How to do squats - https://www.youtube.com/watch?v=aclHkVaku9U
How to do mountain climbing -
https://www.youtube.com/watch?v=lvaQcFaxL00

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