Rucking for Weight Loss: Burn More Calories With This Workout

Rucking might not be the most common workout term that you have heard in recent years, but it should be. A rucking workout is not only a great way to burn calories, strengthen your muscles, and tone your entire body, but it is also ideal for exploring, going with friends, or adventuring in new areas that you have never been before. 

What is Rucking?

For those who enjoy walking to get their daily step count, burn calories, tone their legs, or get outside in the sunshine, there is another way that you can do the same thing — but make it a little more fun. Rucking is walking with weight on your rack, ranging from just a light backpack with some water in it, to 40+ kilo backpacks for serious athletes.

Many mountaineers and mountain climbers are used to carrying heavy weight in their packs. They will often go walking, do stairs, or go hiking with heavy backpacks to prepare for upcoming trips or to stay in shape for their next big hike. 

Similarly, Navy SEALs and those in the army might go rucking to mimic what it will be like when they are on the front lines. 

Now, in the fitness world, many people see the benefits of rucking, enjoy the challenge, and like trying something new instead of the same old boring walk around the neighborhood. 

Benefits of Rucking Workout for Weight Loss

Rucking is a great workout for weight loss. You can walk at whatever pace suits you, but walking at a brisk pace with moderate/heavy weight on your back is a smart way to keep good walking form and avoid hurting your neck or back in the process. 

Not to mention, rucking is low-impact. Instead of running and pounding the pavement around the neighborhood, you can walk with a heavy weight on your back to burn even more calories and strengthen your muscles. 

Studies have shown that walking with weight and strength training increases athletic performance while reducing the person’s rate of perceived exertion in the exercise. Basically, you can get more out of doing a workout that doesn’t feel like you are hitting the ‘red zone’ of your heart rate for the entire time. 

In addition to a low-impact and strength-building exercise, rucking is one of the best ways to burn calories. A person will burn upwards of 45% more calories with weight while walking compared to walking without a backpack. For example, a soldier walking a hilly and challenging 6-kilometer loop with 35 pounds on their back will burn between 550 and 750 calories based on their weight. That is similar to running for the same amount of time. 

How to Ruck

One question that newbies have at rucking, or those who are scared to work out for the first time in a long time, is how do I start rucking? What do I need? Where do I go?

Luckily for you, it is easy to get started with this simple workout. Rucking is just walking with a backpack. You don’t need any fancy equipment or a gym membership to get started.

But, keep in mind that you should start light. Begin with a light backpack to get used to the feel and the added weight on your back. Walk at a moderate pace for your usual cardiovascular time frame (ex: 30 minutes). 

Next, you can slowly begin to increase the weight in the backpack each week to get a little heavier. Start at 10% of your body weight and then increase by 5-10% every week. You can increase weight until you get to around 25-30%. Then, to make it more challenging, choose a hilly course to get your heart rate going. 

As you can see, rucking is great for weight loss. And it’s fun! Rucking is a fantastic way to build strength, boost athletic performance, burn calories, lose weight, and explore. 

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This article is simply intended to provide information.  It is not intended to replace the advice from a physician. Please speak with your doctor if you have any questions or concerns.

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