Rucking
Walk with a weighted backpack for a low-impact cardio workout that builds strength and endurance.
Difficulty
beginner
Category
cardio
Primary Muscles
Glutes, Quads, Calves
Equipment
Backpack, Weight Plates or Sandbag
Secondary Muscles
Core, Shoulders, Traps, Lower Back
How to Perform
- Load your pack: Start with 10% of your bodyweight. A proper rucking pack is ideal, but any sturdy backpack works.
- Position the weight: Keep the weight high in the pack, close to your upper back. This improves posture and reduces lower back strain.
- Walk: Maintain an upright posture, shoulders back. Walk at a brisk pace (4-5 km/h).
- Duration: Start with 30 minutes and build up. Most ruckers work up to 60-90 minute sessions.
Benefits
- Burns 2-3x more calories than regular walking at the same pace
- Builds core and postural strength
- Low impact on joints compared to running
- Can be social — ruck with friends or a group
- Military-proven fitness method
Getting Started
| Week | Weight | Duration |
|---|---|---|
| 1-2 | 8-10 kg | 20-30 min |
| 3-4 | 10-12 kg | 30-40 min |
| 5-6 | 12-15 kg | 40-50 min |
| 7-8 | 15-20 kg | 45-60 min |
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Rucking Backpack | Purpose-built for weight carrying with load plates | GORUCK Rucker 4.0 | Read Review |
| Ruck Plates | Flat, compact weight that sits flush against your back | GORUCK Ruck Plates | Read Review |
| Rucking Boots | Ankle support and durable soles for loaded walking | Altberg Defender | Read Review |
| Headtorch | Essential for early morning or evening rucks | Petzl Actik Core | Read Review |
| Hydration Pack | Stay hydrated on longer rucks without stopping | CamelBak Classic | Read Review |
Variations
- Light Ruck (10-15kg)
- Heavy Ruck (20-30kg)
- Ruck March
- Hill Rucking
How many calories does rucking burn?
Use our Calorie Burn Calculator to estimate how many calories you'll burn based on your weight and duration.
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