One hour of hiking burns 350 to 650 calories depending on your weight, terrain, and pace. In 60 minutes on a moderate trail, you will cover 2-3 miles, gain 200-400 feet of elevation, and earn 30-50 intensity minutes. A 1-hour hiking workout is one of the most efficient ways to combine cardio, leg strength, and mental health benefits in a single session.
Calories Burned in 1 Hour of Hiking
Calories by Body Weight (moderate trail)
What You Can Accomplish in 1 Hour
| Trail Type | Distance | Elevation | Calories (160 lbs) | Intensity Min |
|---|---|---|---|---|
| Flat path (3.0 mph) | 2.8-3.0 mi | 50-100 ft | 280 | 25-35 |
| Rolling trail (2.5 mph) | 2.3-2.5 mi | 150-250 ft | 360 | 30-45 |
| Moderate trail (2.0 mph) | 1.8-2.2 mi | 300-500 ft | 430 | 40-55 |
| Steep trail (1.5 mph) | 1.3-1.7 mi | 500-800 ft | 530 | 45-60 |
How to Structure a 1-Hour Hike
- 0-10 min: Warm up on flat or gentle terrain at easy pace
- 10-45 min: Main effort on trails with elevation, push to moderate-hard effort
- 45-55 min: Begin descent or flatten out, maintain steady pace
- 55-60 min: Cool down with easy walking
1-Hour Hike vs Other Workouts
One hour of hiking on a moderate trail burns roughly the same calories as 40 minutes of running or 75 minutes of brisk walking. The advantage of hiking is lower impact on joints, engagement of stabilizer muscles on uneven terrain, and the mental health benefits of being outdoors in nature.
Track Your Hike
Enter your 1-hour hike data into our Hiking Benchmark Calculator for personalized calories, heart rate zones, intensity minutes, and training effect.