5 Ways to Torch Calories with Rucking

5 Ways to Torch Calories with Rucking

Rucking is an increasingly popular form of exercise that combines walking with the added weight of a backpack. But how many calories can you burn while rucking? The answer might surprise you. Ruckingworld.com has all the information you need to know about many calories burned rucking, from tips on maximizing your calorie burn and nutrition advice for maximum calorie burning during a ruck, to gear necessary for an effective and safe workout. Whether it’s learning more about stretching and recovery after a long ruck or finding out what kind of results other experienced ruckers have achieved – we’ve got it covered. So come join us as we explore everything there is to know about many calories burned when doing this unique form of exercise.

Table of Contents:

What is Rucking?

Rucking is gaining traction in the exercise world as a simple and effective way to stay fit. Here we will discuss what rucking is, its benefits, and types.


Rucking involves carrying a weighted backpack while walking at an intense pace for a set distance or time period. Weight carried may be distinct for each person, dependent on their physical condition and aims; yet it usually falls between 4-9 kg (10-20 lb).


Rucking offers many health benefits including improved cardiovascular endurance, increased muscle strength and tone in your legs, back, and core muscles as well as improved balance and coordination. Additionally, rucking has been shown to help reduce stress levels due to its low impact nature which helps promote relaxation during physical activity. Furthermore, rucking can be a more efficient way to burn calories compared to other forms of cardio while being less strenuous on your joints and ligaments.

Rucking is an incredibly effective form of exercise that combines walking with the added weight of a backpack, or “ruck”. By understanding how many calories are burned rucking, you can better plan and track your progress.

Key Takeaway: Rucking is an effective form of exercise that combines walking with the added weight of a backpack or “ruck”, which can range from 10-20 pounds. Rucking can provide a range of health perks, like augmented cardio endurance, heightened muscle power and toning, greater equilibrium and coordination, as well as lowered tension levels while still incinerating calories productively without putting undue pressure on joints or tendons.

How Many Calories Does Rucking Burn?

Exercising intensely can be a great way to quickly torch calories, and rucking is no exception. But how many calories does rucking actually burn? To accurately estimate your calorie burn rate, it’s important to take into account the intensity and duration of your rucking workout. Accurately estimating the calories burned from rucking requires an understanding of various factors and a calculation of one’s own burn rate.

When it comes to calculating how many calories you’re burning while rucking, the weight of your pack plays a major role. Generally, with a greater weight in your ruck sack when you walk, the more calories you’ll be able to burn. At 3 mph for 30 minutes, a 20-pound pack would likely yield around 400-450 calories burned, whereas the same distance and speed with 10 pounds would only burn 200-250. On the other hand, if you carried just 10 pounds for that same distance and speed then you would only expect to see about 200-250 calories burned instead.

The speed at which you travel also affects calorie expenditure significantly; as higher speeds will generally result in more energy being expended over longer distances or shorter durations than lower speeds do. For instance: if we compare two different scenarios where one person walks 3 mph with no weight added for 60 minutes and another person walks 4 mph with 20 pounds added for 30 minutes – they will both end up burning roughly 400-450 total calories but have taken very different routes to get there. This means that even though increasing speed may not always be feasible depending on terrain or fatigue levels – it still has potential benefits when looking at overall caloric expenditure over long periods of time (as well as improved cardiovascular health.).

Finally, interval training can also increase calorie output by adding bursts of high intensity activity into regular workouts – such as sprinting every 5 minutes during a normal walk or jogging session with extra weight added from backpack/rucking gear etcetera. Doing this type of training regularly can help boost overall fitness levels while simultaneously providing great results when tracking caloric expenditure rates too.

Rucking is an effective form of exercise that can help you burn a significant amount of calories. With the right techniques and proper training, you can maximize your calorie-burning potential while rucking to reach your fitness goals faster. Here are some ideas to help you maximize your calorie-burning potential while rucking.

Key Takeaway: Rucking can be an intense way to get your body moving, burning calories quickly based on the load and pace of your walk. By incorporating interval training into your routine, such as sprinting every 5 minutes during a walk or jog with extra weight from rucking gear, you can really kick up your caloric expenditure rate and get fit fast.

Tips to Torch Calories With Rucking

Maximizing calorie expenditure during rucking is a great way to make the most of your exercise routine. Increasing the weight of your pack, increasing the distance and speed walked at, and interval training and high intensity workouts are all effective methods for boosting calorie burn.

Increasing the weight of your pack can be an easy way to increase calorie expenditure during a ruck. The heavier the load, the more calories you’ll burn as you walk with it on your back. A wise approach is to commence with a load of around 10-20% of one’s body mass, so as to avert harm or straining oneself.

Increasing both distance traveled and speed walked will also help boost calorie burning potential when it comes to rucking. Going the extra mile (literally.) can have a big payoff in terms of energy expenditure, so strive to push yourself just that bit further every time you go out for a ruck. Similarly, walking faster will force you to work harder and expend more energy than walking slowly would; however this should be done carefully as too much strain on muscles could lead to injury if not properly monitored.

For those looking to take their rucking performance to the next level quickly and efficiently, interval training and high intensity workouts are a perfect addition. These activities involve alternating periods of intense activity with brief rest periods throughout an exercise session which can help push past plateaus that may occur from long duration low-intensity exercises such as traditional cardio exercises like jogging or cycling. High intensity workouts consist of short bursts (usually no longer than 30 seconds)of maximum effort followed by short breaks (no longer than 1 minute), all scientifically proven for improved physical fitness along with better fat loss results due its ability target multiple muscle groups simultaneously coupled with its highly efficient use limited amounts exercise times.

Overall, there are many ways you can maximize your calorie burn while rucking including increasing the weight carried, increasing distance traveled/speed walked at ,and incorporating interval/high intensity workouts into regular routine. Taking these tips into account will ensure that you get maximum benefit from every single workout session.

This article provides advice to help you maximize the calories burned while rucking, thus enabling you to get the best out of your workouts. To further increase your caloric expenditure during a long ruck, it is important to also consider nutrition before, during and after each session.

Key Takeaway: Maximizing calorie burn while rucking is essential to get the most bang for your buck. Pushing yourself further, increasing weight carried and adding intervalhigh intensity workouts into regular routine can help you reach new levels of fitness quickly and efficiently. So take these tips on board to ensure that every workout session counts.

Nutrition for Maximum Calorie Burning During Rucking

Eating Before a Long Ruck:

Eating the right foods before your rucking session is essential for maximizing calorie burning. A good pre-ruck meal should include complex carbohydrates such as whole grains, fruits, and vegetables to provide energy and protein for muscle repair. It’s also important to stay hydrated by drinking plenty of water throughout the day leading up to your workout. Avoid high sugar snacks that can cause an insulin spike and leave you feeling sluggish during your ruck.

Eating During a Long Ruck:

If you’re going on a long rucking session, it’s important to keep fueling your body with energy while on the go. High carbohydrate snacks like granola bars or trail mix are great options because they will provide sustained energy without weighing you down too much. You may also want to consider bringing along some electrolyte tablets or sports drinks in order to replace lost minerals due to sweating during exercise.

Refueling after an intense workout is just as important as eating before one. Consuming protein within 30 minutes after finishing will help restore muscle glycogen levels quickly, allowing for faster recovery and enabling you to get back out there again soon. Additionally, having healthy fats from sources like nuts or avocado can help replenish fatty acids used up during exercise and support overall health benefits such as improved heart health, stronger bones, and increased metabolism.

Nutrition is essential for maximising calorie expenditure during rucking, so it’s important to ensure you are supplying your body with the right sustenance before, during and after a long trek. To ensure the best results from a ruck, stretching and post-workout recovery are essential; let us explore how to optimize our recuperation time.

Stretching and Recovery After a Long Ruck

Stretching is a must following an extended ruck, as it can help alleviate muscle tightness and soreness while increasing flexibility for future workouts. After spending hours on your feet with extra weight strapped to your back, your muscles are likely to be tight and sore. Stretching can help to reduce the soreness of your muscles, as well as allowing you greater freedom of movement in subsequent exercises.

When stretching after a long ruck, focus on the major muscle groups used while walking: calves, quads, hamstrings and glutes. For each group of muscles, hold the stretch for at least 30 seconds before switching sides or moving onto another stretch. For calves, try calf raises; for quads, a standing quadriceps stretch is recommended; hamstring curl to target hamstrings and hip flexor stretches for glutes. It’s also important to remember that proper form is key when stretching – never bounce or force a movement beyond what feels comfortable.

For even faster recovery between workouts, add foam rolling to your post-workout regimen. Foam rolling helps break down knots in the muscles by applying pressure through self-massage techniques; this can help relieve tension in the body quickly so that you can get back out there faster. Additionally, consider taking an Epsom salt bath or using ice packs as needed if certain areas are particularly sore from rucking for extended periods of time.

Finally, don’t forget about nutrition when it comes to recovery after a long ruck. Eating nutrient-dense foods like fruits and vegetables will provide essential vitamins and minerals that will help repair damaged tissue caused by exercise stressors such as carrying heavy loads over rough terrain during a ruck march. Incorporating protein sources such as lean meats or plant proteins like tofu into meals can also support muscle growth and regeneration following intense physical activity like rucking.

Key Takeaway: After a long ruck, it’s essential to stretch and foam roll major muscle groups for 30 seconds each, use ice packs as needed for sore areas, and refuel with nutrient-dense foods. Stretching, foam rolling, icing and eating nutrient-dense foods are key for a speedy recovery – get back to it ASAP.

Gear Necessary for an Effective and Safe Workout

When it comes to rucking, having the right gear is essential for an effective and safe workout. From shoes to backpacks, there are certain items that will help you get the most out of your training session.

For maximum comfort and support, choose a shoe with cushioning in the midsole and arch support, as well as rubber soles for reliable grip. For optimal comfort and stability, seek out a shoe with cushioning in the midsole and arch support, plus rubber soles that provide plenty of traction. Additionally, opt for shoes with a higher ankle cut or hiking boots if you’re going off-road or tackling more difficult terrain.

The Right Clothing:

Comfort is key when selecting clothing for rucking so make sure you have breathable fabric such as cotton or synthetic blends that wick away moisture from sweat and keep you cool during longer sessions. Avoid wearing loose fitting clothes that can catch on branches while trekking through wooded areas or snag onto objects when passing by buildings or other structures in urban settings. A lightweight hat can also be beneficial to protect against sunburns and provide extra ventilation during hot days when walking outdoors.

Opt for a backpack with adjustable straps to ensure the weight is evenly distributed across your shoulders and back muscles, avoiding any unnecessary discomfort. Ensure it has plenty of pockets so all items fit snugly without taking up too much space inside. Make sure it’s water-resistant as well; waterproof material being an ideal choice if sudden weather changes are expected. Furthermore, include keywords such as “adjustable straps,” “waterproof,” or “sudden weather changes” throughout the text to enhance its impact on search engine rankings and improve readability.

Overall, having quality gear specifically designed for rucking can make all the difference between an enjoyable workout experience and an uncomfortable one that could lead to injury due to improper equipment usage. Investing in quality products upfront may cost more initially, however they last longer reducing overall costs in the long term while providing maximum performance benefits throughout each session making them well worth every penny spent.

Key Takeaway: Rucking requires proper gear for an effective and safe workout; from shoes to backpacks, comfort and support should be prioritized. Investing in quality equipment will pay off in the long run by providing maximum performance benefits during each session without risking injury due to improper usage – so don’t skimp on the details.


Rucking can be a great way to reach your health and fitness goals, providing an effective workout. Through this article, we’ve explored the benefits of rucking and how to maximize calorie burn while doing it. We investigated the elements that can influence calorie expenditure, as well as strategies for augmenting intensity and length safely and efficiently. Additionally, we discussed nutrition for optimal performance during a long ruck session, as well as stretching and recovery afterwards. Finally, we covered the essential gear needed for an effective and safe workout.

FAQs in Relation to How Many Calories Burned Rucking

How many calories does 30 minutes of rucking burn?

Rucking for 30 minutes can burn up to 600 calories, depending on the intensity and weight of the ruck. The average person burns approximately 20 calories per minute when rucking at a moderate pace with a light load. Nevertheless, if you pick up the pace or tote extra weight in your pack, then you can anticipate torching even more calories during that same time span.

Is rucking good for burning calories?

Yes, rucking is an effective way to burn calories. The added weight of a backpack or “ruck” increases the intensity of your workout and can help you achieve greater caloric expenditure in less time. Rucking can be a great way to get multiple muscle groups working together, allowing you to reach your fitness objectives quicker. Rucking also has many mental benefits such as improved focus and concentration which further contribute to overall well-being.

How many calories does rucking 12 miles burn?

Rucking 12 miles can burn approximately 1,200 to 2,400 calories depending on the individual’s weight and intensity of effort. A 150-pound individual could expend approximately 1,200 calories in a 12-mile ruck while the calorie expenditure for someone of 200 pounds may reach up to 2,400; however, terrain and incline level can also influence energy output. The amount of energy expended during a ruck is also affected by factors such as terrain type and incline level.

How many calories do you burn walking carrying 50 lbs?

The amount of calories burned while walking with a 50 lb backpack depends on the individual’s weight, speed and duration. Generally speaking, an average person weighing 160 lbs can expect to burn approximately 500-600 calories per hour of rucking at 3 mph or more. The more intense and swift the walk, the higher amount of calories burned. Additionally, factors such as terrain type (hills vs flat ground) can also affect calorie expenditure during rucking.


Rucking is an intense form of physical activity that can help you incinerate calories while also toning your lower body, upper back, and core muscles. Equipped with the necessary gear and knowledge, rucking can be a great way to get in shape and stay fit. Ruckingworld.com provides all the resources needed for anyone looking to start their journey into rucking or take it up a notch – from inspiring stories from experienced ruckers to comprehensive guides on recommended equipment – so don’t wait any longer; join us today at www.ruckingworld.com.

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