10 Best Guided Walks in Rarotonga & the Cook Islands

An excellent short hike and the only way to access this awesome mountain peak, Arore Mountain Adventures takes you on a stunning mountain trek in the back hills of Muri on their signature sunrise tour.

Run by Arore Mountain Adventures, the trail winds through inland forests where you can spot wildlife and take in interesting flora and fauna, with your guide Luther sharing stories of how he established the trail himself.

The ascent is relatively steep but manageable, with ropes in place to help along the way. At the summit, panoramic views of Muri Lagoon and its motu (islets), plus the inland mountains and valleys, make every step worth it.

The walk lasts approximately 1 hr 30 mins return and is available either during the day or at sunrise (headlamps provided).

Join Jamie for a down-to-earth (and affordable) hiking tour to anywhere around Aitutaki, as this tour is yours to fully personalise!

Whether you're after a full-day walk along hidden beaches and bush tracks, a breezy scooter ride around the island or a relaxed car-based cruise that includes popping into locals' homes for a cup of tea, Jamie shapes every tour entirely around you.

He'll introduce you to gardens and plantations where you can taste fresh local fruit and vegetables, share island legends and mysteries, and take you to the kinds of places you'd never stumble upon on your own.

With deep family roots in Aitutaki stretching back to when the airport first opened, Jamie's connection to this island is about as authentic as it gets. You can book directly via Jamie's Aitutaki Tours.

Don't just do the famous Cross-Island Track; get more out of the journey with hands-on nature experiences provided by Maunga Tours. The legacy of Pa’s Cross Island Trek, Pa's nephew, Bruce, takes you for a 3-4-hour hike including to the summit of Te Rua Manga, a.k.a “The Needle“.

You’ll be shown all sorts of unique flora and fauna that are otherwise easy to miss if you were hiking on your own. The hike ends at the Papua Waterfall where you can wash off your hard work. A tropical lunch with fresh fruit is also included.

Location: Transfers are included, Rarotonga.

Storytellers Eco Cycle & Walking Tours offers an enchanting way to explore Rarotonga on foot with their "Afternoon Stroll". This easy-paced Saturday afternoon walking tour uncovers the rich stories and local charm of the Tupapa area.

You'll wander through hidden gems, learning about everything from local food and flora to cultural traditions, history, and everyday island life.

The 1 hr 30 mins tour concludes with a refreshing drink at a local bar, giving you a taste of where the islanders unwind. It's a fantastic opportunity to explore a lesser-known side of Rarotonga while gaining insights from a guide with deep community roots.

For those who prefer pedal power, Storytellers' cycling tours cater to all ages and abilities. Pedal along the ancient Ara Metua coral road, taste tropical fruits, and immerse yourself in the island's fascinating stories.

Whether you choose the beginner-friendly "Discover" tour or the more challenging "Explore" option, you'll end your adventure with a delicious local lunch.

Location: Transfers are included, Rarotonga.

Join the local boys from Go Local Cook Islands for one of their guided bush walks.

Stroll among the valleys of Rarotonga that not many tourists get to experience while learning about the local plants and their medicinal uses, as well as the wildlife seen, cultural aspects and the history of the Cook Islands.

One of the highlights is to the Takitumu Conservation Area. You'll have the chance to spot the endangered kakerori (Rarotonga flycatcher) and learn about traditional uses of local flora.

As you trek along scenic routes, you'll be treated to spectacular views and gain insights into the island's conservation efforts. It's an ideal activity for both birdwatching enthusiasts and nature lovers.

The trek lasts approximately 1 hr 30 mins to 2 hours.

Location: Find their beach setup at the Avaavaroa Passage, Vaimaanga, available Monday to Friday, 9 am to 4 pm. They are also at the Punanga Nui Market on Saturday and at the Muri Night Market on a Sunday.

Tumutoa Tours offers immersive walking experiences that combine nature, culture and local flavours. Their signature "Discovery Walking Tour" is a two-hour journey through Rarotonga's lush landscapes, where you'll sample tropical fruits, learn about medicinal plants, and try your hand at coconut tree climbing. You'll love exploring the Inave Village, where you can touch, smell and taste an array of fruits, vegetables and medicinal plants while listening to fascinating local legends.

After the tour, you'll be treated to refreshing fruits to cap off your adventure. Don't forget to bring water, comfortable shoes, a hat, sunscreen and mosquito repellent for a more enjoyable experience. The tour runs every Wednesday from 8:30 am to 10:30 am, giving you plenty of time to soak in the natural wonders of Rarotonga.

Location: Main Road (Ara Tapu), Arorangi (well signposted off the main road), west side of Rarotonga.

One of the guided walk offerings from Cook Islands Tours is the "Avarua Historical Walking Tour". This 1 hr 30 mins guided walk takes you around the capital of the Cook Islands to get a real insight into some of the country's oldest buildings, as well as see pre-missionary historical sites that are otherwise easy to miss.

The tour also allows you to meet some of the elders and locals, learning more about their traditions.

Light refreshments, including local tropical fruit, are included.

Location: Tours depart from Trader Jacks, Main Road (Ara Tapu), Avarua, north side of Rarotonga.

Ariimoana is a fascinating eco-tour operation on Rarotonga, run by Jakopo and his partner Kura, a Rarotonga-born musician and former National Geographic crew member who originally started taking people exploring purely out of love for the island.

Their shared group tours include the popular "Reef Walk" (run four to five times a month, guided by the moon cycle, with a maximum of six guests) and the "Inland Walk", a guided journey through private plantations and village orchards, with access to land made possible through Kura's local family connections.

They also offer private tours including snorkelling, ridge and mountain hikes (notably up the Cow, Rarotonga's third highest peak) and an "Around the Island Tour" available in English or Italian.

Deeply committed to sustainability, the team deliberately avoids turtle tours on ethical grounds and keeps most experiences private to protect both guests and the environment. Keep an eye out for endemic birdlife, including the flycatcher, starling and fruit dove.

For a not-so-typical walk, check out the SPCA's Waggy Tail Walking Experience. It's a chance to help Rarotonga's iconic dogs while enjoying a tropical stroll.

Simply head to the SPCA between 9 and 10 am, Monday to Friday, sign a waiver, and you're off with a furry friend! No appointment necessary.

These sociable pooches make great walking companions, whether you're missing your pets back home or just want to lend a helping paw. You can explore bush trails or beaches, all while supporting a shelter that operates without government funding, electricity, or running water.

Location: Wigmore's Waterfall Road, Vaimaanga, southern side of Rarotonga. (Mention you're visiting the SPCA to avoid the toll charge at the entrance).

In the outer islands of the Cook Islands, particularly Mangaia, Atiu, Mitiaro and Mauke, guided hikes are often the only way to access some of their natural attractions, such as caves and giant banyan trees. These guided hikes are usually organised through your chosen accommodation, as the tourism industry on these islands is incredibly small.

Nevertheless, you can learn more about the attractions visited through guided hikes in our "Things to Do" articles:

• 15 Best Things to Do on Mangaia
• 20 Best Things to Do on Atiu
• 15 Best Things to Do on Mitiaro
• 15 Best Things to Do on Mauke