You ever get tired of running but still wanna burn some serious calories? Yeah, me too. That’s how I stumbled onto rucking. I first heard about it from a buddy who’s in the military. He said, “Just throw some weight in a backpack and start walking.” I thought he was joking. But let me tell you—it’s no joke.
Rucking is one of the easiest ways to burn belly fat without needing a gym membership or fancy gear. All you need is a sturdy backpack and some weight in it. That’s it. You walk with it, and boom—you’re rucking. Sounds too simple, but trust me, it works.
What Exactly Is Rucking?
Rucking started with the military. Soldiers would hike long distances with heavy packs. But now, everyday folks like you and me do it for fitness. It’s like walking, but with a challenge.
You strap on a weighted backpack and go for a walk. That’s it. You can do it around your neighborhood, on a hiking trail, or even on the beach. I’ve seen people doing it at parks, while walking their dogs, even at shopping centers.
Why Rucking Works for Belly Fat
Let’s get real. Belly fat is stubborn. Cardio can help, but rucking gives you more bang for your buck. You’re not just walking. You’re carrying extra weight, which means your body has to work harder.
That extra effort burns more calories and builds muscle at the same time. More muscle means more fat gets burned, even when you’re chilling on the couch. And because it’s low-impact, rucking is easier on the knees than running.
It’s Low-Key But Crazy Effective
Here’s what I love about rucking: it doesn’t feel like a brutal workout. You don’t have to sprint or lift heavy weights. You can put on your favorite playlist or podcast and just start moving.
Before you know it, you’ve walked a few miles and torched some serious calories. Plus, you’re outside, getting fresh air. It’s a vibe. Especially if you’re walking trails or around your local park. My favorite spot is a trail in Nashville that runs along a river—peaceful and sweaty.
What You’ll Need for Rucking
You don’t need to go out and buy a bunch of stuff. Here’s what works for me:
- A strong backpack (I use one from REI)
- Weight plates or water bottles
- Comfy walking shoes (New Balance works for me)
- Water and sunscreen if it’s hot out
I started with 10 pounds and now use about 25 pounds. Start light. You’ll feel it, believe me. And wear it tight so the weight doesn’t bounce around.
9 Rucking Exercises to Burn Belly Fat
You can just walk while rucking, and that’s great. But if you want to crank up the burn and shred that belly, try adding these exercises while rucking. I’ve done all of them and still do ‘em once or twice a week. They work.
1. Weighted Ruck Walk
Just walk. That’s your base move. Keep your shoulders back, chest up, and walk like you mean it. Try 2 to 4 miles.
Your core is always engaged while carrying that weight. And the longer you go, the more fat you burn. I like walking around my local school track. Low traffic and easy on the feet.
2. Ruck Step-Ups
Find a bench or low wall. Step up with your right foot, then your left. Step down the same way. Alternate sides.
Do 3 sets of 10 per leg. Your glutes, thighs, and core will feel it. I use a park bench in my neighborhood to knock these out.
3. Ruck Lunges
Take big steps forward and lower your body till both knees are at 90 degrees. Keep the backpack snug on your back.
Lunges with a ruck fire up your core and legs fast. Try 10 lunges per leg, rest, and repeat for 3 sets. I do these on sidewalks during my loop walk.
4. Ruck March in Place
No trail? No problem. March in place with your weighted pack. Bring your knees high and swing your arms.
Do it for 1 to 2 minutes at a time. It keeps your heart rate up and melts fat. Great if it’s raining and you’re stuck inside. I do these during halftime of Sunday football.
5. Incline Ruck Walk
Walking uphill or using stairs with a ruck is no joke. Find a hill or use bleachers at your local high school.
This turns a walk into a fat-burning powerhouse. My go-to hill is behind a community church near my house. Two laps and I’m drenched.
6. Ruck Plank Hold
Take off the ruck, set it on your back while in plank position, and hold tight. Core engaged. Don’t sag.
Hold for 30 to 60 seconds. Do 3 rounds. It’s a killer for belly fat. I usually do these at the end of my ruck route, right on the grass.
7. Ruck Bear Crawl
Drop down on all fours and crawl forward with the ruck still on. Keep your back flat and knees low.
Go 20 yards, rest, then crawl back. This one feels silly at first but works your full core and shoulders. I use a quiet patch of grass in my backyard.
8. Ruck Russian Twists
Sit down, hold your ruck with both hands, twist side to side. Touch the pack to the ground each time.
Go for 20 reps per side. Burn that side belly fat like a furnace. I do these in the driveway with my earbuds in.
9. Ruck Sit-Ups
Lay on your back with knees bent, holding the ruck on your chest. Sit up slow, then back down.
Do 3 sets of 15. Add a pause at the top for extra burn. I usually use a yoga mat for this one, so I don’t eat gravel.
How Often Should You Ruck?
I started with 2 days a week. Now I do 3 to 4. Some folks ruck daily. If you’re just starting, once or twice a week is enough to see changes.
Mix it in with your other workouts or do it solo as cardio. I ruck on days I don’t feel like lifting weights. It’s a chill but sweaty way to stay on track.
Real-Life Fat Burn
Let me tell you—since I added rucking, my belly’s flatter and my jeans fit better. My core feels tighter, and I don’t get winded walking up stairs anymore.
I lost almost 12 pounds in two months just rucking and eating cleaner. I didn’t change everything overnight. I just got consistent. It adds up, big time.
Rucking with Friends or Family
I even got my wife to join me. Now we do ruck walks together after dinner. We chat, get steps in, and feel good.
Some Sundays, we meet up with friends and hit the trail as a group. Makes it more fun, and time flies. Plus, it keeps us all motivated.
Bonus Tips from My Ruck Life
- Add music or podcasts. Makes it less boring
- Do it in the morning before it gets too hot
- Wear a hat and good socks
- Use a hydration pack if going more than 3 miles
- Stretch before and after
If you’re in cities like Denver or Seattle, hit those nature trails. If you’re in the suburbs, just loop your block. Doesn’t have to be fancy.
Why I’ll Keep Rucking
I’ll be honest. I used to think only hardcore gym people got results. But rucking proved me wrong. It’s simple, real, and it works. Plus, I actually look forward to it.
Once you try it, you’ll see what I mean. It’s the kind of workout that grows on you. You get stronger, leaner, and it clears your head too.
