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WANNA RUCK?

I tried the viral ‘rucking’ workout – it can burn 1,500 calories an hour and is completely free

Find out how you can get started with items you already own today

YOU'VE probably heard how great walking can be for shedding a few extra pounds.

So what happens when you add a heavy rucksack into the mix? 

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Daniella Gray getting ready for her first time 'rucking'Credit: Daniella Gray
The workout involves carrying a heavy rucksack while walkingCredit: Daniella Gray

Also known as rucking, the idea is you grab your backpack, load it up with some heavy items such as weights, books, tin cans or whatever you’ve got lying around, and head outdoors. 

As a keen walker, I’m always looking for ways to kick my walks up a notch and this seemed like the perfect way to do it.

I also love strength training, so being able to do it on the move instead of inside four walls of a gym is very appealing to me now that the weather is getting better.

“Rucking is growing in popularity due to its simplicity, accessibility and effectiveness,” says Joe Warner, personal trainer and editor-in-chief of health and performance media website . 

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“Unlike other forms of exercise, it requires minimal equipment and can be done almost anywhere.

“The social aspect of the activity, often done in groups, adds to its appeal, fostering a sense of community and motivation.”

Here, the experts talk us through the basics and I share my experience as a first time rucker.

What is the rucking trend?

Rucking is basically walking or hiking with a heavy backpack.

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It stems from a type of training in the military, but the rucksack doesn't need to be anything special - nor does what goes in it.

With over 19million views on the rucking hashtag, it’s no surprise that TikTok is catching on to how effective rucking is – especially for burning calories.

, personal trainer and strength and conditioning coach at .

“It primarily targets your legs, back and core muscles, while also promoting better posture and bone density.” 

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Why is rucking good for you? 

Rucking is a great form of exercise and anyone can give it a go.

It can boost your health in so many ways. For example, it increases your heart rate, which then improves your cardiovascular endurance and reduces your risk of heart disease.

“Rucking burns more calories than regular walking due to the added weight, aiding weight loss and fat reduction,” says Tom.

If you sit at a desk all day, rucking could be a great exercise to improve your posture too.

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“The need to balance the weight and maintain good form enhances posture and reduces the risk of back pain,” he adds.

I tracked my ruck using my Apple Watch and covered a distance of 6.6km which took me an hour and nine minutes.

It was a beautiful day when I went out for my ruck, so I loved combining the strength training element with being outside. 

Rucking is also a low-impact workout compared to running, so you’ll reduce your chances of getting injured while still getting an intense workout. 

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