Ignite Your Calorie Burn with Rucking: How Many Calories Will You Burn?

How Many Calories Will You Burn?

Rucking is an effective form of exercise that combines walking with the added weight of a backpack, or “ruck”. But how many calories do you burn rucking? It turns out that rucking can be a great way to burn more calories than just regular walking. Not only does it increase your calorie expenditure but also offers other health benefits such as improved cardiovascular fitness and strengthened leg muscles. In this blog post we’ll explore exactly how many calories you can expect to burn while rucking and provide some tips on maximizing your calorie burning potential during each session. We’ll also discuss the various safety considerations when taking up this activity so you can stay safe while enjoying all its amazing benefits.

Table of Contents:

What is Rucking?

This type of exercise has become more widespread recently as it offers a great many advantages and tests.


Rucking is defined as carrying a weighted pack on your back while walking at a steady pace for extended periods of time. Rucking can be a solitary endeavor or done in tandem, offering both physical and psychological obstacles. The most common way to ruck is by using a military-style backpack filled with weights such as sandbags, kettlebells, or even just water bottles.

Rucking offers a plethora of health advantages, such as enhanced cardiovascular fitness, augmented muscle strength and endurance, improved posture, higher fat-burning capabilities (up to three times more calories burned than ordinary walking), decreased stress levels, superior balance and coordination skillset, heightened energy throughout the day and reinforced mental acuity. Furthermore its low impact nature makes it apt for all ages from young kids through seniors looking for an effortless yet demanding workout option.

Rucking can be a great way to get your cardio up and develop strength in the legs, back, and core. With the right intensity level, ruckers can burn significant amounts of calories – let’s take a closer look at how many calories you can expect to burn when rucking.

Key Takeaway: Rucking is an increasingly popular form of exercise that combines walking with the added weight of a backpack or “ruck”. Rucking is an activity that offers a plethora of advantages, including improved aerobic fitness and fat-burning potentials, as well as reinforced muscle strength and resilience. Rucking can be done by people of all ages for an easy yet challenging workout option.

How Many Calories Does Rucking Burn?

Rucking is a great way to get an intense cardio workout and build strength in your legs, back, and core muscles. But how many calories does it burn? Answering the question of how many calories are burned through rucking depends on a variety of components, including the intensity level, weight carried in your pack, and the length covered.

The amount of energy used up in a rucking session can differ drastically depending on the intensity. For a more intense workout, carrying additional weight and increasing the speed of your walk or jog can result in burning up to 50% more calories per minute than walking at a moderate pace without any extra weight. Adding more weight to your pack increases this number significantly; for example, carrying 25 pounds in addition to bodyweight can increase calorie burn up to 50%. Stepping up the tempo or carrying more weight will also boost your calorie burn; a 3 mph walk with 25 lbs in tow could expend 10-12 kcal/min, while running at 6 mph (9:40/km) toting an extra 25 pounds can incinerate 16-18 kcal per minute.

Interval training is another great way to maximize calorie burn during a ruck session. Alternating between short bursts of high intensity effort followed by periods of rest allows for higher overall energy expenditure than steady state exercise alone. For instance sprinting for 30 seconds followed by 1 minute jogging or walking will help raise both heart rate and caloric output compared to maintaining one consistent pace throughout the entire workout duration.

Finally, incorporating hills into your route can add an additional challenge as well as increased caloric expenditure due to having to overcome gravity multiple times over the course of each climb. Make sure you use proper form when ascending in order to maximize results from each outing. All these factors combined together allow for tremendous variability when it comes calculating total calorie expenditure from any given ruck session, making it easier than ever before to achieve maximum results from each outing.

Rucking can be a super-efficient way to exercise, providing an awesome aerobic workout while also engaging the legs, spine and core. With the right tips and techniques, you can maximize your calorie burn while rucking to reach your fitness goals faster.

Key Takeaway: Rucking is an intense cardio workout that burns a considerable amount of calories depending on the intensity, weight carried and distance covered. Interval training with hills can help to maximize caloric expenditure for maximum results from each session.

Tips to Maximize Your Calorie Burn While Rucking

To maximize the calorie burn you get from rucking, there are several tips you can follow.

Increasing the load of your rucksack can significantly raise your calorie expenditure. Adding weight to your pack causes your body to work harder, thus burning more calories. When choosing what type of weights to use for added resistance, it’s important that they be evenly distributed across both sides of the pack so as not to cause any imbalances or injury.

Increasing distance and speed is another way to maximize calorie burn during a ruck session. Walking faster or further than usual will require more energy output from your body and therefore result in higher caloric expenditure rates compared with walking at a slower pace or shorter distances. Additionally, varying terrain such as hills or stairs can add an extra challenge which also increases calorie burning potential during a ruck session.

By following these tips, you can maximize your calorie burn while rucking and get the most out of this effective form of exercise. Rucking can be a great way to boost one’s overall health, as it has many advantages apart from calorie burning.

Key Takeaway: Rucking is an effective way to burn calories, with higher calorie expenditure rates being achieved by increasing the weight of your pack and varying terrain or speed. With proper preparation and dedication, you can take your ruck session to the next level and maximize caloric output.

Other Health Benefits of Rucking

Rucking can have positive impacts on physical and mental wellbeing, such as enhanced cardiovascular performance, increased muscle and bone strength, plus reduced stress levels.

Improved Cardiovascular Health:

Rucking is a great way to get your heart rate up while working out. The combination of walking with the added weight of a backpack puts extra strain on your body, forcing it to work harder than usual. This helps increase the efficiency of your heart muscle, leading to improved cardiovascular endurance over time. Rucking can be advantageous in terms of blood pressure regulation, due to its low-impact nature when compared with more intense forms of physical activity such as running or biking.

By carrying a backpack, rucking engages more muscles than normal walking, resulting in increased muscular development over time. Carrying the additional weight in a backpack forces you to engage more muscles than normal when walking which leads to increased muscular development over time if done consistently. Additionally, studies have also found that rucking can help strengthen bones by increasing bone density due to its high-intensity nature which causes small microfractures in bones that heal stronger each time they are repeated

Exercise is known to lessen anxiety and raise spirits, yet rucking goes a step further by combining physical exertion with communal engagement. Through forming groups or joining local events, you can meet like-minded individuals who share similar goals as yourself which helps create strong bonds between members resulting in better mental well-being overall. By introducing something new and stimulating each week, rucking can help maintain enthusiasm during challenging times while providing positive reinforcement from peers.

Rucking offers numerous health benefits, from improved cardiovascular health to strengthened muscles and bones. Additionally, rucking can also be beneficial for mental wellbeing by reducing stress levels. To ensure a safe and effective experience while rucking, it is important to consider the proper gear fitting as well as hydration and nutrition needs when planning your next adventure.

Key Takeaway: Rucking is an incredibly beneficial form of exercise, combining walking with the added weight of a backpack to strengthen muscles and bones while providing mental health benefits such as stress relief. It also offers social interaction opportunities through forming groups or joining local events, making it a great way to stay motivated and get fit at the same time.

Safety Considerations When Rucking

Rucking is a great form of exercise, but it’s important to take safety precautions in order to maximize your results and minimize the risk of injury. Properly fitting gear is essential for rucking safely and comfortably. Ensure that the rucksack is snug and comfortable, not causing any distress or agony. It should also be lightweight enough so that you don’t feel weighed down while walking or running with it on. Ensure the shoulder and waist straps are fastened firmly to evenly disperse the pack’s weight over your body.

Hydration and nutrition are also key components when it comes to staying safe while rucking. Ensure that you consume an adequate amount of H2O prior to, during, and following your training in order to avert dehydration and exhaustion-associated traumas. Eating a balanced diet will help ensure that you have enough energy throughout your workout as well as provide necessary nutrients for muscle recovery afterwards.

Rest days are an important part of any fitness routine, including rucking workouts. Taking a break from strenuous physical activity at least once a week can help to prevent injury, while also providing an opportunity to reduce stress and improve mental wellbeing. Additionally, rest days give you time away from intense physical activity which can help improve mental health by reducing stress levels associated with working out too often or too intensely .

Finally, proper warm-up exercises before beginning a ruck session can help reduce the chance of injury caused by sudden movements or overextending yourself during exercise sessions. A few minutes spent stretching prior to starting can go a long way in preventing strains and sprains caused by tight muscles suddenly being asked to perform more strenuous tasks than they are used to doing. All these considerations combined will keep you safe while still allowing you to reap all the amazing benefits from Rucking.

Key Takeaway: Rucking offers a vigorous aerobic exercise while also toning your lower body, back and core. To maximize the results of rucking it’s important to make sure you are properly hydrated and nourished, take rest days for recovery purposes and warm up before beginning each session – all this will help reduce any potential injuries from occurring.

FAQs in Relation to How Many Calories Do You Burn Rucking

How many calories do I burn while rucking?

Rucking is a rigorous physical activity that can torch large amounts of calories. Estimating from weight, effort, and terrain of the ruck, one may burn 400-800 calories an hour. Additionally, as rucking works out multiple muscle groups at once and increases your heart rate significantly more than regular walking or jogging does, it may be possible to burn even more calories in less time.

How many calories does 1 hour of rucking burn?

Rucking for one hour can burn up to 500 calories, depending on the intensity and weight of the ruck. An average person weighing 150 pounds will typically burn approximately 300-400 calories in an hour of moderate-intensity rucking with a 20 pound pack. Nevertheless, individuals who are heavier or have greater physical fitness may be able to incinerate nearer 500 calories for each hour when utilizing more extreme activities such as sprints and hill climbs with a bulkier weight.

How many calories does rucking for 30 minutes burn?

Rucking for 30 minutes can burn up to 500 calories, depending on the intensity of the activity and your body weight. On average, a person weighing 150 pounds will burn approximately 300-400 calories in 30 minutes of rucking at a moderate pace. Increasing the intensity or adding more weight to your pack can help you reach closer to 500 calories burned during this time frame. Additionally, since rucking is an aerobic exercise it increases heart rate and helps improve overall cardiovascular health as well as build strength and endurance.

How many calories burned in 12 mile ruck?

Rucking 12 miles can burn up to 1,000 calories depending on the weight of your ruck and intensity level. The more weight in your pack and the speed of your trek will determine how many calories you torch. Additionally, factors such as terrain type (hills vs flat) and temperature can also affect how many calories are burned. For an average person with a 15-20 pound ruck walking at a moderate pace on mostly flat terrain in mild temperatures, they should expect to burn approximately 800-1,000 calories for a 12 mile ruck.


Rucking is an effective and enjoyable form of exercise that can help you burn calories, strengthen your muscles, and improve your overall health. While it may not be as intense as running or cycling, rucking still burns a significant number of calories per hour – up to 500 depending on the intensity. With proper safety considerations in mind such as wearing the right gear and staying hydrated during long hikes, you can maximize your calorie-burning potential while having fun. So why not give rucking a try today? You’ll be surprised by how many calories do you burn rucking.

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