Coorg Nelji Hill Trek

We recommend walking/jogging/running as the best routine to get fit for any trek. It works on the same muscles you use while trekking—your calves, glutes, quads and hamstrings. It also mimics your foot movement so you are better prepared for sudden twists and turns they may go through on uneven terrain.

It helps increase your stamina gradually if done consistently. It is also an easy routine that does not require any equipment or tools. 

Fitness Target

To do the Coorg Nelji Hill Trek comfortably, you must be able to walk, jog or run 5 km in under 38 minutes. This is the minimum recommended fitness level that you must aim for.

Trekking is a sport that primarily uses your lungs, core, calves, glutes, quads and hamstrings. Being fit will help you enjoy the trek and will keep you safe.

To reach any fitness target, there are two things you must work on: 

1. Cardiovascular endurance 
2. Muscle strength

If you are not currently active, follow the below schedule to get trek fit in 6 weeks!

A 6-Week Plan to Help You Get Trek-Fit for the Coorg Nelji Hill Trek

Pro Tip: Warming up and cooling down before and after your workout is important. Do not miss that. 

| Note: If you are not a regular runner, do not start running all of a sudden. 

Strength Training Schedule:

Workouts marked with (*) are optional. But completing them will help you prepare better.

Note:

1. Alternatives to 20 Standard Pushups = (3 x 15 = 45 knee pushups) = (3 x 30 = 90 wall pushups)
2. Alternative to 36 full squats = (4 x 18 = 72 half squats)
3. Alternative to jumping lunges = forward lunges (same count)
4. If you cannot complete 1 full set of any plank, divide it into 2 halves and complete it with a rest break in between. For example, if you cannot complete 1 minute of a standard plank, divide it into 2 sets of 30 seconds each. 
5. After completing a few weeks of training, if you can progress, you may increase the number of sets or reps for desired results.

Important note: We accept only running, jogging, or walking workout screenshots as fitness proof. Screenshots of cross-training workouts will not be considered valid. We've suggested cross-training options to help keep your fitness journey engaging and fun, allowing you to explore activities you enjoy and avoid inconsistency. 

Note: Use apps like Nike and Strava to record your runs.

What happens if you are not fit:

1. You do not enjoy the trek
2. You struggle to be a part of the team because you’re slow.
3. You miss out on a deep, transformative experience that Indiahikes specially designed for you.

The good part is it is not difficult. All you need to do is start following the fitness routine 6 to 8 weeks before your trek begins. 

We are here to help you in this fitness journey. Just start slow and as long as you are committed and consistent with your routine, you are in for an unforgettable trek experience.

How to Get Fitness Approval from the Indiahikes Team:

Every trekker needs fitness approval from the Indiahikes team 20 days before the trek date. Without this, you will not be allowed on the trek. 

Note: Use apps like Nike and Strava to record your runs.

What to upload? 

• A minimum of 3 screenshots of your runs/jogs/walks/cycling 
• Monthly summary of your routine