Maximizing Weight Loss: How Much Can You Lose Through Rucking?

Ever wondered how you can shed those extra pounds while enjoying the great outdoors? Rucking might just be the answer you’re seeking. This military-inspired workout not only strengthens your body but also has a surprising impact on your weight loss journey.

Rucking, essentially walking with a weighted backpack, is a low-impact exercise that can burn more calories than you’d expect. But how much weight can you actually lose by rucking? Let’s dive into the details and find out.

Benefits of Rucking for Weight Loss

Rucking certainly offers an impressive array of health benefits. But you’re here to know about weight loss, right? So let’s delve right into it.

Perhaps the biggest advantage of rucking is its ability to torch calories. Think of the weighted backpack as your constant workout partner. It pushes you every step of the way, making your body work harder than usual. And the harder your body works, the more calories it burns.

A study published in Harvard Health Publishing showed that a 185-pound person can burn over 530 calories by rucking for an hour. These calorie expenditure rates are comparable to, if not higher than, other forms of aerobic exercise.

Weight of IndividualCalories Burned Per Hour of Rucking
125 lbs360
155 lbs446
185 lbs533

But wait, it gets better. Rucking doesn’t just burn calories during your workout. It also revs up your metabolism, allowing you to burn calories long after you’ve finished your walk. This process, known as Excess Post-exercise Oxygen Consumption (EPOC), essentially turns your body into a calorie-burning machine.

Another perk of rucking is weight load management. Hauling a loaded backpack around helps to balance and distribute the weight across your body. This encourages correct posture and activates muscles beyond just your legs. Think of rucking as a full-body workout. Our shoulders, trunk, and even arms get to participate evenly.

Lastly, as a low impact exercise, rucking is easier on the joints compared to higher intensity workouts. This means you can ruck longer without feeling the pains and aches associated with other forms of intense exercise.

So, you see, rucking isn’t just about finding an innovative way to liven up your walks. It’s a weight-loss godsend disguised as a military training technique. Now that you understand the weight loss benefits of rucking, wouldn’t you want to give it a try? The path to weight loss doesn’t always have to be a boring one.

How Rucking Burns Calories

Rucking refers to walking or hiking with a loaded backpack. This simple action of carrying additional weight naturally intensifies your workout, consequently leading to higher calorie burn. Wondering how this works? Let’s break it down for you.

Your body burns calories to provide energy for physical activities. With most workouts, the more intense the activity, the more calories you’ll burn. Now, imagine enhancing a basic activity like walking by adding weight to your back. What you’ve done is increase the workout’s intensity without speeding up or changing your routine significantly. The result? You’re burning more calories than you would with just a brisk walk.

What makes rucking a standout in terms of calorie burn is its full body involvement. When you’re rucking, it’s not just your legs that get a good workout. The weight on your back means your upper body, including your back, shoulders, and core, all have to work harder to maintain good posture during the ruck. This whole body engagement leads to a comprehensive workout that burns a significant amount of calories.

To illustrate this, look at the data from a recent study that estimated calorie burn for different body weights during one hour of rucking.

Body Weight(lbs)Estimated Calorie Burn per hour

It’s important to remember, however, that these figures will vary depending on factors such as the weight of your rucksack and your walking speed. Even the terrain you’re walking on can affect the intensity of your ruck workout and hence, the number of calories burned.

Thus, not only can rucking help you lose weight, it’s an ideal workout for anyone looking to increase their everyday calorie burn. The best part? You don’t need to be an elite athlete to start rucking. All you need is a backpack and a willingness to step out and move.

Factors that Determine Weight Loss while Rucking

Weight loss isn’t one-size-fits-all. Just like any other workout routine, the amount of weight you’ll lose while rucking is determined by various factors. Let’s delve deeper into what these are, to help you better understand their impact.

Intensity of Your Rucking Workout

Intensity plays a crucial role in burning calories. If you pick up the pace or add more weight to your backpack, you’ll be pushing your body to work harder. This, in turn, will make your heart rate increase and you’ll end up burning more calories. So remember, more effort is equal to more sweat, which is equivalent to more calories burned.

Your Body Weight

Your body weight plays a significant role when it comes to calorie burn during a workout. Generally, the more you weigh, the more calories you’ll burn. So it’s crucial to keep track of your weight to understand its correlation with your rucking workout.

Workout Duration

The length of your workout is another important factor. The longer you exercise, the more calories you’ll burn. However, it’s important that while extending the workout duration you should not compromise with the quality of your workout.

Overall Lifestyle and Eating Habits

You can’t out-ruck an unhealthy diet. If you’re putting in the hard work but not eating right, you’re unlikely to see the results you want. Aim for a balanced diet packed with whole grains, proteins, fruits, and vegetables, and avoid excessive sugary and fatty foods. Remember, weight loss is a combination of exercise and a healthy lifestyle.

Calculating the Calories Burned while Rucking

You may wonder, how many calories does a ruck march burn? It’s not a straightforward answer. There’s no universal count for all. But with a simple formula, you may estimate the number relevant to you.

Start by determining your MET or Metabolic Equivalent of Task. For moderate rucking, the MET value lies between 3.5 and 5. High-intensity rucking will push it beyond 5. Consider choosing a moderate MET value of 4.5 to begin with.

Next, you’ll need your weight in kilograms. Simply divide your weight in pounds by 2.2046 to convert it. Lastly, you’ll need to know the time you rucked in hours.

The formula you’ll use is as follows:

Calories Burned = MET * Weight in kg * Time in hours

This might look complicated, but trust us, it’s not! Plug your numbers in and see what you get.

For example, if you weigh 180 lbs (about 81.6kg) and ruck for an hour at a moderate intensity, you can estimate that you will burn approximately:

Calories Burned = 4.5 MET * 81.6 kg * 1 hour

Note: The calories estimated through this formula are an approximation. Your body may burn more or less based on factors like age, sex, and personal metabolic rate.

Keep an eye on your intensity. Intensity can change the calorie burn rate considerably. Making your rucking workout aggressive by adding weight or speed can help you burn more. The heavier you are, the harder you’ll work, and the more calories you’ll burn. But at the same time, don’t forget to refuel. A balanced diet is key to maintaining your energy levels and supporting weight loss. Portion size, meal timing, and the quality of food you consume all play roles in your energy balance and overall health. It’s not just about the calories burned while rucking! It’s about the big picture.

In addition to using the formula, you can take advantage of numerous fitness apps available. They can provide an estimated calorie burn based on the data you provide. Or consider using a heart rate monitor. It’ll give you a real-time calorie burn based on your heart rate during the workout.

Tips for Maximizing Weight Loss through Rucking

There are ways to enhance your weight loss journey. Let’s delve into the top tips that can help maximize weight loss through rucking – so you can reach your goal sooner.

1. Increase Your Rucking Intensity

The number of calories you burn during a ruck depends on your rucking intensity. Like any workout, the harder you push, the more calories you’ll torch. When you master this, you’ll be surprised at how effective rucking can be for weight loss.

2. Monitor Your Heart Rate

Investing in a heart rate monitor is a fantastic way to ensure that you’re always working at the intensity required to achieve your fitness goals. When you know your heart rate during exercise, you increase the effectiveness of your workout. Dive into your workout knowing you’re making every step count.

3. Use a Calorie-Burning Calculator or Fitness App

Track your progress with a fitness app or a calorie-burning calculator. This way, you’ll have a clear understanding of the calories you expend during your ruck.

4. Pair Rucking with a Balanced Diet

Good nutrition complements any workout plan. You can’t out-exercise a bad diet. Make sure your meal plan supports your fitness goals: eating enough protein, consuming fewer calories than you burn, and focusing on whole, unprocessed foods.

5. Ruck Regularly

For successful weight loss, make rucking a regular part of your workout routine. Consistency is key. A few ruck workouts per week can lead to significant weight loss over time.

There you have it. Put these strategies into action, and they’ll offer you a straightforward path towards your weight loss goals. Follow them diligently to see a true transformation. Rucking is a goal worth pursuing, and with these tips and your determination, you’ll surely see positive results.


So, you’ve got the tools to make rucking an effective part of your weight loss journey. Remember, the key to shedding pounds with rucking lies in upping the intensity, keeping an eye on your heart rate, and using tech to your advantage. Don’t forget to pair this with a balanced diet for maximum results. It’s not just about sweating it out, but also about what you’re consuming. Make rucking a regular part of your routine, and you’ll see those numbers on the scale drop. It’s time to strap on that rucksack and hit the road to a fitter, healthier you.

Frequently Asked Questions

What does the article suggest for maximum weight loss through rucking?

The article suggests increasing rucking intensity, monitoring heart rate, using fitness apps or calorie calculators for tracking progress, maintaining a balanced diet, and including rucking as a regular workout routine.

How can I track my progress in rucking?

The article recommends using fitness apps or calorie-burning calculators to monitor your gains and progress in rucking. It’s a simple, tech-savvy way to stay updated on your fitness journey.

Does the article recommend dieting while rucking?

Yes, the article talks about the importance of a balanced diet as an integral part of a weight loss strategy along with rucking. It implies that dieting and exercise should go hand-in-hand.

Should rucking be a regular part of my workout routine?

According to the article, yes. The article encourages integrating rucking into your regular workout routine for consistent results in weight loss.

How can intensity affect rucking?

The article emphasizes that a higher intensity in rucking aids weight loss by increasing the calorie burn. However, it also recommends monitoring heart rate to ensure safe practice.


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