Training to trek in the Himalaya

Trekking to Everest Base Camp and in the Himalaya is a serious physical challenge and the fitter you are the more you will enjoy it.

More than physical fitness through mental toughness is really important – we help lots of people trek to Everest Base Camp who is not athletes but they all have loads of determination. In particular, your body and mind need to be used to spending 5-7 hours walking one day after another. The best way to prepare yourself for this is to actually get out and trek in any mountains or hills near where you live.

As well as this we would recommend an exercise program that focuses on 4 key areas.

Improving your cardio capacity

All the recent research shows that the best way to improve your cardio fitness is by a program of High-Intensity Training. The key principle with this is very short blasts of exercise, 30 seconds is plenty, performed at the absolute maximum effort followed by short periods of recovery. Repeat this 5 times every other day and you will see really significant improvements in your cardio fitness.

Watch this video for more information.

Building your stamina

Aim to build up to doing at least 30 minutes at a good pace either running, cycling or using a cross-trainer. An energetic aerobic, Zumba or spinning class works just fine.

Strengthening those legs

For a great set of leg strengthening exercises that you can do at home without any equipment have a look at this video – 3 times a week alternating with a stamina session is ideal.


Lots of injuries when trekking are caused by stiffness and inflexibility. Get into the habit of stretching properly before and after your hike to keep the body in great shape.