Outdoor Fit at Cerro de las Tres Cruces: Functional Training Routes at Dawn

Available Options

Cerro de las Tres Cruces is not just a tourist viewpoint: it's a natural outdoor gym that locals take advantage of from early morning. If you're looking for a physical challenge with 360-degree views over Cali, this is your spot. The main route has about 1,080 steps (yes, I counted them one morning) and an elevation gain of approximately 200 meters from the base to the summit. But don't limit yourself to just going up and down: here I'll tell you how to turn it into a complete functional training session.

There are several ways to tackle the hill for exercise. The most common is climbing the main staircase, which starts at Carrera 1 with calle 1, in the San Antonio neighborhood. But you can also use the dirt trails that border the slope, ideal for jogging or doing sprints. If you come in a group, you can divide the routine into stations: every certain number of steps, stop to do a specific exercise. The key is that the hill gives you three distinct zones: the base (flat, for warming up), the middle climb (steep, for cardio and strength), and the summit (spacious, for bodyweight exercises).

For the more experienced, there is a variant that includes the climb via the "Loma de la Cruz" trail, which connects to the back of the hill. It's more technical, with loose stones and steeper slopes, perfect for those seeking an extra challenge. But be careful: it's not marked, so go with someone who knows the route.

Updated Costs

The best thing about Cerro de las Tres Cruces is that it's completely free. There's no entrance fee or membership required. However, at the base there are informal vendors offering water, sports drinks, and fruit. A small bottle of water costs between $2,000 and $3,000 COP (reference prices from May 2026). If you want something more substantial, a natural juice or coffee costs $4,000 COP. There are also a couple of stalls selling arepas or empanadas, ideal for replenishing energy after the workout.

If you come by car, the parking lot at the base of the hill costs $5,000 COP per hour. But be careful: on weekends it fills up quickly, so it's best to arrive before 6:00 am. On a motorcycle, you can park for free in the area if you find space. If you come by public transportation, the bus that drops you off closest is route P10 or T57, which stop at Carrera 1 with calle 5. The fare is $2,700 COP.

For equipment, you don't need to invest much. If you don't have a resistance band, you can get one at any sports store in downtown (like Decathlon or Sportline) for $15,000 COP. Shoes with good grip are key, but you don't need high-end ones: basic running shoes with rubber soles work well.

Estimated Times

The ideal window to train on the hill is between 5:30 am and 7:00 am. At that time, the temperature is around 18-20°C, humidity is low (around 60%), and the sun is just starting to rise, which prevents heatstroke. Plus, there are few people: you'll only encounter other early-rising athletes and some friendly stray dogs. After 7:30 am, the hill fills up with tourists, families, and groups of friends coming up to take photos, and the heat starts to feel intense (easily 28°C by 9:00 am).

A complete functional training routine, including warm-up, station-based climb, exercises at the summit, and controlled descent, takes between 60 and 90 minutes. Here's an approximate breakdown:

• Warm-up at the base (10 minutes): Dynamic stretches, high knees, hip and shoulder circles. The flat area at the start of the staircase is perfect.
• Station-based climb (30-40 minutes): Climb the steps in blocks of 100, and at each rest do an exercise: squats, lunges, push-ups, or planks. For more intensity, include 20-meter sprints on the dirt sections.
• Exercises at the summit (15-20 minutes): On the upper platform, right next to the crosses, you can do burpees, jumping jacks, bench dips (use the bases of the crosses), and core work with the resistance band.
• Controlled descent (10-15 minutes): Walk or jog down gently, avoiding jumps to protect your knees. Take the opportunity to do static stretches when you reach the base.

If you're a beginner, you can extend the climb to 50 minutes and reduce the exercises. If you're experienced, you can do two complete rounds of climbing and descending.

Practical Tips

• Arrive before 5:30 am: Dawn in Cali in May 2026 occurs around 5:50 am. Arriving 20 minutes early gives you time to warm up and enjoy the changing light.
• Stay well hydrated: Bring at least 1 liter of water. At the base, there is a public tap where you can refill your bottle, but it doesn't always work. Better to bring your own water.
• Wear breathable clothing: The hill is steep and you will sweat. A quick-dry t-shirt and light shorts are ideal. Avoid cotton because it gets soaked and heavy.
• Bring a small towel: To dry your sweat and also to sit on at the summit if you want to stretch or do floor exercises (the concrete can be dirty).
• Don't forget the resistance band: It's lightweight and allows you to do resistance exercises like shoulder openers, banded squats, or glute work. At the summit, the space is ample and the wind helps keep you cool.
• Protect your knees on the descent: Many people get injured by going down too fast. Walk with short, controlled steps, and if you feel pain, go down sideways.
• Fun fact: The hill has three crosses at the summit, but the tallest one (the center) measures 15 meters. Locals say that if you climb the steps without stopping and touch the cross, you'll have a good day. I don't know if it's true, but it's a good mental challenge.
• Safety: At 5:30 am the hill is safe, but always go with someone if possible. Bring your cell phone, but don't show it off too much. There are police at the base on weekends.

Physical Benefits

Climbing Cerro de las Tres Cruces is not just a walk. A 90-minute session burns between 400 and 600 kcal, depending on your weight and intensity. The steps work your glutes, quadriceps, and calves intensely, while functional exercises (burpees, squats, planks) strengthen your core and improve stability. Additionally, the constant elevation change improves your cardiovascular capacity and muscular endurance. If you do this three times a week, in a month you will notice changes in your muscle tone and your endurance for climbing stairs or jogging.

Frequently Asked Questions

Can I bring my dog to the workout?

Yes, but on a leash and picking up their waste. Early in the morning there are fewer people and the dogs are usually calm. However, the heat and the steps can be hard on small or brachycephalic breeds (like bulldogs or pugs), so it's best to check with your vet first.

Are there public restrooms on the hill?

There are no public restrooms at the base or the summit. It's best to go to the bathroom before leaving home. At the base, some informal vendors have agreements with neighbors to use bathrooms for $2,000 COP, but it's not reliable. Plan your hydration well to avoid emergencies.

What do I do if I get cramps during the climb?

Stop immediately, sit on a step, and stretch the affected muscle (calf or quadriceps) for 30 seconds. Drink water and massage the area. If the cramp persists, descend carefully and don't push it. Bring a fruit like a banana or an electrolyte drink to prevent them.

Share your best sunrise photo from the summit with #MalokalFit and tag us to appear in our gallery. We love seeing how locals and visitors make the most of this natural gym. See you at the top!