Walking is a simple yet powerful way to shed extra pounds, improve cardiovascular health, and boost overall fitness. But what if you could enhance these benefits by just adding a little extra weight?

A new weight-loss trend suggests that carrying a rucksack (a loaded backpack) while walking for 150 minutes weekly can amplify calorie burn, build endurance, and support fat loss.

If you’re looking for a low-impact yet highly effective exercise that doesn’t require a gym membership or expensive equipment, this could be the solution you’ve been looking for! Let’s dive into the science behind this weight-loss method and how you can integrate it into your daily routine.

What Is Rucking and Why Does It Work?

Rucking is the practice of walking or hiking while carrying a weighted backpack. Used by military personnel as part of their training, rucking has now gained popularity among fitness enthusiasts as a straightforward way to increase workout intensity without running or high-impact exercise.

How Does Rucking Help in Weight Loss?

When you carry extra weight while walking, your body needs to exert more effort, leading to:

• Increased calorie burn – You burn more calories compared to regular walking as you carry added weight.
• Stronger muscles – It engages muscles in your legs, back, and core, helping build strength and endurance.
• Boosted metabolism – The additional calorie burn supports faster metabolism, which helps with weight loss.
• Improved posture and core stability – Carrying a loaded backpack requires engaging your core, fostering better posture and balance.

The best part? Rucking is low-impact and joint-friendly —making it ideal for individuals of all fitness levels!

How to Start Rucking for Weight Loss

If you’re new to this form of exercise, follow these steps to get started safely and effectively.

1. Choose the Right Backpack

A sturdy rucksack or backpack with adjustable straps is crucial for comfort and stability. Look for:

• Padded shoulder straps to prevent strain.
• A waist belt to distribute weight evenly.
• Enough space to hold weighted objects (books, water bottles, sandbags, or dedicated ruck weights).

2. Select an Appropriate Weight

Start with 10% of your body weight and gradually increase as you build endurance. Here’s a simple guide:

• Beginner – 10 to 15 lbs (4.5 to 7 kg).
• Intermediate – 20 to 30 lbs (9 to 14 kg).
• Advanced – 35+ lbs (16 kg or more).

Never start too heavy, as it may cause strain or injury.

3. Walk for at Least 150 Minutes a Week

The goal is to walk at a moderate pace for about 150 minutes per week, as per general exercise recommendations. You can break it down into 5 days of 30-minute walks or spread it out based on your schedule.

4. Maintain Proper Posture

Good posture ensures you maximize the benefits while avoiding injuries. Keep in mind:

• Stand tall with your shoulders pulled back.
• Engage your core muscles.
• Take short, controlled steps to improve balance.
• Avoid leaning forward excessively due to the weight pulling you down.

5. Increase Intensity Over Time
Once your body adapts, challenge yourself by:

• Adding weight gradually.
• Walking on different terrains like hills or trails.
• Increasing duration beyond 150 minutes.
• Picking up the pace  for a more intense workout.

How Many Calories Can You Burn While Rucking?

The number of calories burned will vary based on factors such as weight, walking speed, and terrain difficulty. However, here’s a general estimate per hour:

• Walking (no weight) – 200-300 calories.
• Rucking with 10-20 lbs – 400-500 calories.
• Rucking with 30-40 lbs – 600+ calories.

If you walk 150 minutes (2.5 hours) per week with a moderate-weight backpack, you could be burning between 1,000 to 1,500 extra calories weekly—which can contribute to steady fat loss!

Other Benefits of Rucking

Besides aiding in weight loss, rucking brings several additional benefits:

1. Strengthens the Lower Body

Since walking with weight engages your legs, glutes, hamstrings, and core, you’ll notice improved muscle tone and definition.

2. Improves Cardiovascular Health

Rucking elevates heart rate, improves circulation, and helps reduce heart disease risk factors such as high blood pressure and cholesterol.

3. Builds Endurance and Stamina

Carrying a loaded backpack over time challenges your lung capacity and enhances muscle endurance, making other physical activities feel easier.

4. Requires No Expensive Equipment

Unlike gym memberships or workout machines, rucking only requires a backpack and weights, making it an affordable and accessible fitness option.

5. Can Be Done Anywhere

Whether you prefer city walks, hiking trails, parks, or even a treadmill, rucking is a versatile workout that fits into any lifestyle.

Tips to Stay Safe While Rucking

Though rucking is generally safe, it’s important to take precautions:

• Ease into it – Start with lighter weight and avoid overloading too soon.
• Wear good-quality shoes – Supportive footwear reduces the risk of foot pain and blisters.
• Stay hydrated – Carry a water bottle to prevent dehydration.
• Warm up and cool down – Stretching before and after walks prevents stiffness.
• Listen to your body – Stop if you experience back pain, joint discomfort, or excessive fatigue.

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Final Thoughts

Walking with a loaded backpack for 150 minutes weekly is a simple yet incredibly effective way to boost calorie burn, build strength, and support long-term weight loss. The key is to start slowly, progress gradually, and maintain consistency.

If you’re looking for a low-impact way to lose weight without the need for a gym, rucking might be the perfect solution. Grab your backpack, load it up, and start walking your way toward better health!

Are you ready to give rucking a try? Let us know your experience in the comments below! 🚶‍♂️🎒