Introduction to Weight Loss with Rucking
The “Cheat Code” for Calorie Burn
Weight loss is math. Calories in < Calories out. The problem with “Calories out” is that most high-burn exercises (running, HIIT, CrossFit) are hard to sustain daily. They hurt your joints, and they are mentally exhausting.
Rucking is different.
It turns a standard walk into a fat-burning workout.
Comparisons (1 Hour for 180lb Male)
| Activity | Calories Burned | Impact Level |
|---|---|---|
| Walking (3mph) | ~250 | Low |
| Rucking (20lbs, 3mph) | ~400-450 | Low-Moderate |
| Running (5mph) | ~600 | High |
Rucking bridges the gap. You get nearly the burn of a slow jog, but you can do it while listening to a podcast, walking the dog, or commuting.
Why it Targets Fat
Rucking keeps you in “Zone 2” heart rate (60-70% of max). This is the famous “Fat Burning Zone”. High-intensity cardio often burns glycogen (muscle sugar). Zone 2 primarily burns fat stores for fuel.
Because it is lower stress, you can do it every single day. Consistency beats intensity every time.
A Simple Plan
- Week 1: 3 walks, 20 mins, 10 lbs.
- Week 2: 3 walks, 30 mins, 15 lbs.
- Week 3: 4 walks, 40 mins, 20 lbs.
By Week 3, you are burning an extra 1000+ calories a week just by carrying a backpack. That is 1.5 lbs of fat loss a month without changing your diet.
Check our Rucking Calculator to customize your numbers!