Backpacking 2-Week Fitness Plan

This Backpacking 2-Week Fitness Plan is a comprehensive, full-body workout plan designed for the avid hiker to get in the best possible shape for a backpacking trip.

As avid hikers, our friends and clients always asked us how to get in shape for backpacking. Since we were about to hike Equador’s Inca Trail, we decided to create this program to help us get fit for a backpacking trip in 2-weeks.

This backpacking fitness program is the most efficient way to get legs and core in shape for the best backpacking trip of your life. All major muscle groups needed for hiking are targeted in a calendar optimized to build strength, balance, and stamina.

Our backpacking 2-week workout plan comes with a calendar, free access to the workouts, and our support. As avid backpackers, this is a proven plan to train hard for the best hiking trip ever. There’s no equipment required, and all workouts can be streamed directly into your home.

Now, let’s dive in and talk about how to get in shape for backpacking.

backpacking 2-week fitness plan

What To Expect?

Our backpacking 2-Week fitness plan is hard. And, the intermediate-advanced workouts challenge your strength, agility, and stability. However, safety and injury prevention are even more critical. 

Therefore, our backpacking 2-week workout plan will focus on flexibility, balance, and range of motion to keep you injury-free on the trail. We guarantee that this is the most effective plan you can follow to prepare you for the trails in the shortest amount of time. 

Before you commit to the backpacking 2-week fitness plan, take our Fitness Test. You’re ready for these backpacking prep workouts if you pass as intermediate or better, especially in the Core Strength and Lower Body Strength tests. If you don’t pass, these backpacking exercises for legs will be too intense and may cause injury.

The backpacking 2-week fitness plan uses professionally designed workouts that will guide and educate you through every step of every workout. Since the workout plan consists of short, challenging total body workouts every day of the week, it’s the only exercise you’ll need to prepare.

How To Get In Shape For Backpacking

As experienced backpackers, we know that cardio is king when it comes to preparing yourself for the trip. Lower body strength is critical since you’ll likely be carrying up to one-third of your body weight on your hips. Core strength is also crucial for stability and reducing the risk of lower back pain.

However, training for your backpacking adventure is not about beating your body into great shape. Instead, strengthening and improving cardiovascular condition, flexibility, balance, and range of motion are all important. This is what keeps us steady as a mule and safe on the trails.

So, yes, this is a well-rounded approach to backpacking prep fitness. But how is it possible to get fit for a backpacking trip in two weeks? 

The Best Way To Prep For Backpacking In 2 Weeks

Many hiking experts recommend long workouts over an extended period to build your endurance and train your body for the trail. But wouldn’t it be more effective to combine 2-3 exercises at once without resting to maximize the cardiovascular benefit?

In our experience, our backpacking 2-week fitness plan’s explosive and high-intensity workouts accomplish the same goal in significantly less time (and we test our workouts thoroughly). This is the best way to get your legs, core, back, and lungs in fit for backpacking.

Following our success with the backpacking training plan, we created this 2-week hiking workout program to include these short, structured workouts that don’t require any equipment. As avid backpackers ourselves, this workout plan has been tested and proven, over and over. Our conclusion: you can get in great shape for a long hike in just 2-weeks!

As we mentioned, the backpacking 2-week fitness plan is challenging. However, there are built-in recovery days, such as yoga, to reduce the chance of injury. You must follow the program calendar day-by-day. Remember, train smart not hard.

why you need this


Reasons To Be In Great Shape For Backpacking?

1. Enjoyment

The truth is, you are not going to enjoy the trails unless you are in shape. To be relaxed, in the present, and enjoying the beauty around you, it’s better not to be huffing and puffing with an achy back.

When you get in shape for backpacking, you’ll have extra time for lunch, energy to reach that desired lakeside campsite, and strength to carry a bag of wine for the first night (that’s how we roll).

2. Efficiency

When you follow a backpacking training program, you can get more trail in with less time. You’re likely operating on limited vacation time, so being better conditioned allows you to see more and do more in the time you have in the great outdoors!

3. Freedom

Whether you’re just out for a day-hike or doing a multi-day backcountry trek, being in shape gives you options. If you’re feeling strong, maybe you’ll opt to go deeper into the wilderness or summit a mountain you wouldn’t normally attempt. When you’re just out there on your own two feet, the options are endless.

4. Safety

The worst thing that can happen on the trail is an injury. Being in great shape will reduce the risk of injury by improving balance, range of motion, coordination, and strength. This 2-week backpacking fitness plan will even strengthen your eye-foot coordination! All significant reasons you need to be fit to go backpacking.

5. Maximize Return

You invested time, money, and vacation days into your backpacking trip. Why not also invest your energy into the best exercises to get in shape for backpacking?

Why This Backpacking 2-Week Fitness Plan Is The Best

1. It’s Fast and Fun

All backpacking prep workouts are around 30-minutes. The backpacking workout routines are fun too. Sorry but the StairMaster and treadmill sound mind-numbingly boring, as is loading up a backpack with rocks and walking at the local park. With our program, you’ll have plenty of variety to keep you focused and out of your comfort zone.

2. It’s Stupid Simple

No gym required. Everything can be done at home with your body weight. No more online picture-by-picture routines telling you to do lunges until your legs fall off. With us, you’ll have a calendar to follow, and online steaming workouts that instruct you on what to do, how to do it, and for how long. No thinking required.

3. It’s Functional Training

Our program is going to challenge your body in similar ways as backpacking will. The backpacking leg workouts will fire your glutes and hamstrings, just like how it is on the trails.

4. Backpacker Approved

Developed by backpackers for backpackers. We all know how valuable our time is on the mountain. Let’s make the most of it!

here's the plan


the backpacking 2-week workout plan

Here’s The Training Plan:

– Our backpacking training workouts don’t require weights, benches, pull-up bars, or bands. The only recommended equipment is a yoga mat, carpeted floor, rug, or bath mat for padding.

– You don’t need a gym to complete this program. All workouts can be done at home, in a hotel room, at a local park, or in your grandma’s basement.

– You’ll work out 7-days a week. Two of those days are reserved for yoga and active recovery to keep you injury-free.

– Workouts are about 30 minutes. The shortest routines are 25 minutes, and the longest is 40 minutes, including warm-up and cool down.

– You will download the 2-week (bonus 3rd week included) calendar and gain access to the workouts on Beachbody On Demand for free.

– If you use a heart rate monitor, you can compete with us for each workout.

– Lastly, complete our bonus exercise if you are feeling ambitious and stay accountable in the Backpacking 2-Week Fitness Plan Portal.

    The Fitness Plan Rules:

    Rule 1: Trust The Process

    Follow the program calendar to a “T.” A goal without a plan is just a wish, and getting in shape for backpacking in 2-weeks is a BIG goal! Don’t decide that you didn’t like a workout and skip it. Usually, it’s the workouts that we dread (such as cardio or leg day) that bring us the most significant results.

    Rule 2: Buddy Up

    Do this program with your partner (added accountability and a relationship boost) or hiking buddy (you don’t want them slowing you down). If they follow the 30-minute backpacking workouts, they’ll be able to keep up!

    Rule 3: Stay Accountable

    Stay accountable via email or through the Backpacking Fitness Plan Portal. The more you share, the more we can help and motivate. We have now put thousands of people through these workouts, and those who stay accountable are significantly more likely to finish what they started.

    Rule 4: Focus

    This program is the best way to get in shape for backpacking. What’s more, is it’s the only program you need. Don’t feel like you need to do any additional exercise beyond this plan. This could lead to overtraining and injury.

    Instead, if you have extra time, focus on eating healthy foods like lots of veggies, healthy carbs, and beans. Also, remember to drinking lots of water in preparation (especially if you’ll be at elevation).


    Before signing up, check out our preview of Day 1, along with an FAQ section. This is the best way to get in shape for skiing. We look forward to helping you train hard for the best ski trip of your life!

    Backpacking 2-Week Fitness Plan

    This Backpacking 2-Week Fitness Plan is designed for the intermediate athlete to get in the best possible shape for a multi-day trek, and fast. All major muscle groups needed for backpacking are targeted in a calendar optimized to build strength, flexibility, and stability.

    The plan comes with a calendar, free access to the workouts, and support from the Ryan and Alex Duo Life team. As avid backpackers ourselves, this is a proven plan to train hard for a trekking adventure.

    See A Preview Of Day 1

    Day 1: Focus T25 Cardio

    Duration: 25 minutes with an added 2.5 minute cool down

    Equipment: None

    Workout data, Alex: 161 bpm heart rate maximum and 123 calories burned

    Workout data, Ryan: 169 bpm heart rate maximum and 355 calories burned

    Bonus Workout (after your scheduled workout):

    Wall sits until failure. Bend your knees to 90 degrees and put your weight into your heels. Breathe, visualize summiting that mountain pass, and enjoy the burn! This leg exercise is the best way to get legs in shape for backpacking.

    Pep talk:

    Alright, day one is the foundation for getting in shape for backpacking with lower body strength moves, intense cardio, and a constant focus on engaging the core. The workout today is fast-paced compound movements.

    Make sure you maintain proper form and DO NOT fight through any knee or back pain. Instead, if you feel any pain, reduce the impact of the workout by following the modifier on the screen. Below are pointers to get the most out of this workout.

    Always engage the core.

    Core strength is critical for backpacking. Have you ever felt lower back soreness after Day One on the trail? That is because your abs weren’t strong enough.

    Focus on form with the lunges.

    Make sure you keep your knee behind your toe. Quadricep strength is vital for backpacking. Strong quads are going to protect your knees and allow you to give the trail a beating… instead of the other way around.

    Move really, really fast!

    This is a cardio workout. To maximize your 25-minutes and your heart rate, make sure you are pumping your arms wildly. Drive your hands from cheek (butt) to cheek (face) rapidly. Backpacking requires cardiovascular endurance, and we need to get in shape for backpacking quickly. 

    Get airborne!

    These plyometric moves are a huge component in this 2-Week Backpacking Fitness Plan. These moves quickly strengthen your lower extremity muscles. Make sure you are bending your knees on the landing and jumping as high/far as you can with proper form.

    Look out for strength imbalances.

    There are a lot of unilateral moves in this routine. Notice if you have any strength or balance differences between your right and left legs. Poor flexibility is the number one cause of injury, but these imbalances are a close second, especially when you are doing challenging sports like backpacking. These unilateral jump moves will expose any imbalances, and they will improve in the coming weeks. Do your best, trust the process, and enjoy getting in shape for backpacking!

    See The Program FAQs

    What day is best to start?

    It really doesn’t matter. You will be doing a workout, yoga, or active recovery for every day of the week for 30 minutes. Start as soon as possible! Monday works well.

    What if I have more than 2 weeks?

    That’s great! Way to be on top of it. This can be done more than once. You can also spread it out by mixing in your own training. Your Beachbody On Demand free trial, however, is only free for two weeks. After that, you’ll be charged the 3-month subscription price of $39.

    Read more: The benefits of training through Beachbody On Demand.

    What if I want to lift weights to prepare?

    You can, but you don’t need to. Lower body strength, agility training, and explosive plyometric moves are a huge part of this backpacking fitness plan. To get fit for backpacking in 2-weeks, they are WAY more effective than weights. How about this: if you can walk normally on Day 3 then go ahead and do weights!

    What if I prefer to workout at the gym?

    Go ahead. You can stream these workouts on your phone, tablet, or laptop and even download up to seven workouts for offline viewing. The gym is a great place to do that, but it’s not necessary.

    How much space do I need for the workouts?

    The more you have, the better, but you can always modify the moves so they fit in your available space. We regularly do these workouts in hotel rooms in a 6’x6′ area.

    What fitness difficulty level is this program?

    Intermediate to advanced. There is a modifier to follow in each workout if you feel the moves are too advanced. If you work out every day and consider yourself to be close to peak condition, this will still challenge your balance, flexibility, range of motion, lower body strength, and explosiveness. If you’re in average shape, not quite ready for a backpacking trip, these workouts will challenge you considerably.

    Are you the trainer in the workouts?

    No, we are not the personal trainers recording these videos. These are world-renowned, master trainers like Tony Horton, Shaun T, Autumn Calabrese who have professionally designed programs marketed through Beachbody. We have ample experience doing these workouts with the trainers live as well as on our own.

    What is the cost of Beachbody on Demand?

    As mentioned, this program includes a free 2-week trial of Beachbody on Demand. If you decide to continue after the 14 days, you will pay $39 for a 3-month membership plan. If you would not like to pay, let us know, and we will help you cancel on time (or get a refund if you forget).

    What if I can’t stream BOD in my country?

    We don’t live in the US, Canada, or the UK, but we still stream these workouts anywhere. If you don’t live in one of these countries, do you have a friend or family member that does? The billing address on the credit card used to create the account must be from the US, Canada, or the UK. Ask if they can do you a favor.

    As Seen In Feature Bar Ryan and Alex Duo Life

    Hey we're Ryan and Alex

    The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

    After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

    The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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