Is Hiking Cardio? Or Just Good Exercise? (Garmin Heart Rate Test)

Is hiking real cardio or just good exercise? We tested it with Garmin HRM-Pro Plus chest straps to find out how hiking stacks up against a 30-minute HupSix workout — and the results might surprise you.

Quick Answer

Hiking can count as cardio — but not nearly as much as most people think. While it’s always good exercise, our one-hour hill hike in Rancho Mirage logged just 11 zone minutes.

By comparison, a 30-minute HupSix workout logged ≈ 43 cardio zone minutes (≈ 13 moderate + 15 vigorous). Vigorous minutes count double — they’re what build a stronger, younger-acting heart, as defined by Dr. Kenneth Cooper’s research on cardiorespiratory fitness (CRF).

Cardio isn’t about distance. It’s about how long your heart stays in the moderate and vigorous zones — that’s what improves endurance, energy, and longevity. According to the CDC and American Heart Association, adults need at least 150 minutes of moderate or 75 minutes of vigorous cardio per week for lasting heart health.

Watch the Test

See the full experiment below — hiking the Jackrabbit Trail with Garmin heart-rate straps versus a structured HupSix class.

The Test: Flat Walk vs Hill Hike vs HupSix

Flat walk (60 min): 10 moderate minutes
Hill hike (60 min): 3 moderate + 4 vigorous = 11 total zone minutes
HupSix (30 min): ≈ 43 zone minutes

That’s a full hour of hiking compared to just 30 minutes of structured HupSix training — yet the shorter session produced nearly four times the cardio benefit.

Note: The hike was done in ~95 °F desert heat. Elevated heart rate from heat reflects thermoregulation, not cardiovascular conditioning — similar to why hot-yoga classes can show inflated numbers without real training effect.

What Counts as Cardio (and Why Hiking Falls Short)

Perceived effort isn’t cardio. Heart rate is.

Most hikes feel challenging because of terrain and time on your feet, but your heart often drifts below the moderate threshold once pace settles. Without sustained time in zone, there’s no cardiovascular adaptation — just movement.

Moderate maintains; vigorous improves. Vigorous minutes drive the adaptations that make the heart stronger and biologically younger — the foundation of long-term health Dr. Cooper identified decades ago.

When Hiking Does Become Cardio

If you want hiking to train your heart:

Pick steeper inclines or carry light weight.
Shorten rest stops.
Use a chest-strap HR monitor — wrist sensors miss spikes.
Keep HR between 64–90 % of max for 20 + minutes.

That’s when hiking shifts from recreation to structured exercise and starts producing measurable improvement.

The HupSix Difference

HupSix is built for those minutes — the ones that remodel your heart and boost endurance.

30-minute guided workouts: Six rounds — learn → practice → execute to music that sets the pace.
Patented gear: Handles, bungee, weighted base, and over-sneaker socks with a swivel connect upper and lower body. No coasting.
Proven results: Typical class logs 40–50 zone minutes in 30 minutes (using Garmin HRM-Pro Plus).
Compact design: Uses about a yoga mat in space; stores like a handbag — easy to repeat.
Personal coaching: App membership ≈ $10 / month with real 1-on-1 video feedback.
Guarantee: 30-day full refund, 12-month prorated return, lifetime gear warranty.

A HupSix workout gives you everything you’d get from a treadmill in terms of cardio — plus more. You’re not zoning out; you’re engaged. Each round builds to a combo with original rock music. It’s challenging and fun. Try one class — if you don’t agree, send it back.

Why Efficiency Wins

Because vigorous minutes count double, short, structured training delivers outsized returns. HupSix combines efficiency and fun — the secret to consistency. The payoff is adaptation: stronger stroke volume, better circulation, and a more elastic heart (Dr. Benjamin Levine’s “athlete’s heart” research).

Is Hiking Good Exercise Overall?

Absolutely. Hiking strengthens legs, core, and balance; reduces stress; and supports longevity. But if your goal is cardiovascular fitness — endurance, energy, and longevity — hiking alone rarely checks the box. It’s good exercise for health, but not always enough for heart adaptation. Use it as recovery or cross-training and rely on structured cardio (like HupSix) to build your aerobic engine.

FAQs

Does hiking count as cardio?
Yes — if you sustain a moderate to vigorous heart rate for 20 + minutes. Most casual hikes don’t.

How can I make hiking more cardio?
Add incline, speed, or load — and track heart rate.

Is hiking enough exercise per week?
Not for full cardio fitness. It’s great supplemental movement but you still need vigorous zone time.

Can hiking replace the gym?
For strength and mental health, maybe. For cardio conditioning, no — it’s too inconsistent.

The Takeaway

Walking and hiking are great for your mind and mobility. But if you want a heart that lasts, you need more time in the zones that count. That’s where HupSix comes in — vigorous cardio and movement training together in one structured 30-minute session. Fun. Fast. Proven.

Get the Gear

Want to Learn More About Cardio?

Also see: Do This Instead of Running for more cardio alternatives you can do at home.

About the Author
Stephanie Harris is a certified personal trainer with over 20 years of experience training Fortune 500 executives to professional athletes. She’s the creator of HupSix, a patented, music-driven cardio system, and founder of The DanceSocks, the original over-sneaker sock trusted by studios and instructors worldwide.

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