If you’ve been trying to lose belly fat and boost your stamina but hate the treadmill or feel stuck in your gym routine, there’s a better way. It’s called rucking.
Rucking is one of the most underrated, practical, and brutally effective fat-burning workouts around. It blends walking with weighted resistance, and it’s simple—throw on a backpack with weight and start moving. Whether you’re climbing hills, walking through your neighborhood, or hiking a trail, rucking turns an ordinary walk into a full-body calorie scorcher.
But it’s not just about walking with weight. When combined with the right exercises, rucking can help target stubborn fat, build endurance, and improve overall strength—without needing fancy gear or a gym membership.
In this guide, you’ll learn what rucking is, why it works so well for fat loss, and how to incorporate 9 powerful rucking-based exercises that torch calories, sculpt muscle, and boost your cardio endurance.
What Is Rucking?
Rucking is the act of walking or hiking while carrying a loaded backpack or weighted vest. It comes from military training but has become popular among civilians who want a no-nonsense approach to fitness.
You’re simply walking—but with extra resistance.
That resistance forces your body to work harder. It increases your heart rate, strengthens your legs and core, and helps burn more calories than regular walking. It also puts less strain on your joints than running.
Why Rucking Works for Fat Loss
- Burns more calories: Walking with weight significantly increases calorie burn without increasing impact
- Targets belly fat: Rucking helps reduce visceral fat by keeping your heart rate in the fat-burning zone for extended periods
- Builds full-body strength: Carrying a load works your shoulders, core, glutes, and legs
- Improves posture and endurance: Strengthens your posterior chain and stabilizers
- Requires minimal equipment: Just a backpack and some weight plates or books
Whether your goal is to slim your waist, build endurance, or just break a sweat, rucking is one of the most efficient ways to get it done.
How Much Weight Should You Use?
Start light and build up gradually. For beginners, 10 to 15 pounds is a good starting point. Intermediate users can aim for 20 to 30 pounds. Advanced users or those looking for a real challenge can go heavier, up to 40 pounds, depending on body size and experience.
The goal is not to load up like you’re heading into battle. It’s to add just enough resistance to make walking and functional movements more challenging.
How Often Should You Ruck?
3 to 5 times per week is ideal for fat loss. Keep your sessions between 30 to 60 minutes depending on your fitness level. Pair your rucking with these exercises for a high-intensity, calorie-blasting workout.
Let’s dive into the 9 best rucking exercises that burn belly fat and build endurance.
1. Ruck March (Brisk Walking)
Level: All
What it works: Cardiovascular system, glutes, hamstrings, calves, posture muscles
Duration: 30–60 minutes
How to do it: Load your backpack and head out for a steady-paced walk. Maintain a brisk pace that keeps your heart rate elevated but allows you to hold a conversation.
Tips: Walk with your shoulders back, chest open, and avoid leaning forward. Focus on keeping a strong, upright posture.
Why it works: This is the foundation of rucking. It burns calories, builds stamina, and strengthens your entire lower body while reinforcing proper movement patterns.
2. Ruck Step-Ups
Level: Intermediate
What it works: Quads, glutes, hamstrings, core
Reps: 10–12 each leg
How to do it: Find a sturdy bench, step, or curb. With your ruck on, step up with one foot and drive through your heel to stand. Lower with control and repeat on the other side.
Tips: Keep your knee aligned with your ankle. Don’t push off the trailing foot—make your lead leg do the work.
Why it works: Step-ups mimic the motion of climbing, making them ideal for hill strength. They target large muscle groups, which leads to more fat burned per rep.
3. Ruck Hill Sprints
Level: Advanced
What it works: Legs, lungs, heart, core
Sets: 4–6 rounds
How to do it: Find a hill or incline. Sprint or power walk uphill for 20–30 seconds, then walk down to recover. Repeat.
Tips: Don’t go all out on your first sprint. Build up intensity. Stay light on your feet and pump your arms.
Why it works: This is where fat loss meets athletic conditioning. Hill sprints with a ruck elevate your heart rate fast and keep your metabolism elevated for hours after you’re done.
4. Ruck Lunges
Level: Intermediate
What it works: Quads, glutes, core, balance
Reps: 8–10 each leg
How to do it: With your ruck on, step one foot forward into a lunge. Drop your back knee until it’s just above the ground, then push back to the starting position. Alternate legs.
Tips: Don’t let your front knee go past your toes. Engage your core to prevent wobbling.
Why it works: Lunges are one of the most effective unilateral leg exercises. They help even out imbalances, strengthen your core, and shape your legs—all while taxing your cardiovascular system.
5. Ruck Carry March (Loaded Carry)
Level: All
What it works: Core, upper back, posture, endurance
Time: 5–10 minutes
How to do it: Hold your ruck in front of your chest or overhead and walk. Maintain good posture and tight core.
Tips: Start with shorter walks. If holding overhead, keep your elbows locked and shoulders active.
Why it works: This variation shifts the work to your core and shoulders. It builds grip strength and forces your body to stabilize under load, which burns more calories and sculpts better posture.
6. Ruck Squats
Level: Beginner to Intermediate
What it works: Quads, glutes, hamstrings, core
Reps: 12–15
How to do it: Stand with feet shoulder-width apart and your ruck on your back. Lower into a squat until your thighs are parallel to the ground, then stand.
Tips: Keep your chest lifted and knees in line with your toes. Don’t let your heels lift.
Why it works: Squats are the king of compound lower body movements. Add a ruck and you’ve got a strength-building, fat-burning combo that fires up multiple muscles at once.
7. Ruck High Knees
Level: Intermediate
What it works: Abs, hip flexors, heart
Time: 30–45 seconds
How to do it: With your ruck on, jog in place while driving your knees as high as possible. Pump your arms and stay light on your feet.
Tips: Land softly and stay tall. Engage your core to lift your knees higher.
Why it works: High knees bring intensity. This move activates your lower abs and boosts your cardio output, accelerating fat burn while improving coordination.
8. Ruck Walking Lunges
Level: Advanced
What it works: Quads, glutes, core, hip mobility
Reps: 10–12 each leg
How to do it: With your ruck on, lunge forward with one leg, then step the back leg through into the next lunge. Continue for a set distance or rep count.
Tips: Maintain control with every step. Don’t rush the movement.
Why it works: Walking lunges improve balance, hip flexibility, and muscular endurance. They also keep your heart rate elevated, which is key for torching belly fat.
9. Ruck Power Walk with Intervals
Level: All
What it works: Cardio, endurance, fat loss
Duration: 30 minutes
How to do it: Walk for 2 minutes at a moderate pace, then pick up the pace or add a short hill for 1 minute. Alternate for the full 30 minutes.
Tips: Use a timer to keep intervals consistent. Focus on your breathing and stride.
Why it works: Interval training boosts fat burning and increases cardiovascular health. Adding a ruck turns it into a full-body challenge that builds real-world endurance.
How to Structure a Weekly Ruck Routine for Fat Loss
Here’s a sample plan that combines rucking and strength-based exercises:
Day 1:
- Ruck March – 45 minutes
- Ruck Squats – 3 sets of 15
- Ruck Lunges – 2 sets of 10 each leg
Day 2:
- Ruck Hill Sprints – 6 rounds
- Ruck Carry March – 5 minutes
- Core work (planks or hanging knee raises)
Day 3: Rest or light walk
Day 4:
- Ruck Walking Lunges – 3 sets of 12 each leg
- Ruck Step-Ups – 3 sets of 10 each leg
- Ruck High Knees – 3 rounds of 45 seconds
Day 5:
- Long Ruck – 60 minutes at steady pace
- Stretch and foam roll after
Day 6–7: Optional recovery ruck or rest
Adjust the plan based on your fitness level. Focus on progression—either by increasing time, distance, weight, or reps.
The Bottom Line
Rucking is raw. It’s simple. And it works.
When paired with the right bodyweight or weighted movements, it becomes a full-body transformation tool. It builds functional muscle, boosts stamina, and melts fat—especially the stubborn belly fat that hangs on through regular cardio.
These 9 exercises are your entry point to a better body without the fluff. No gimmicks. No expensive equipment. Just consistent effort, a backpack, and the willingness to move with intent.
Start light. Be consistent. Push when it counts. The fat will fall off. The endurance will rise. And your body will thank you.
