Rucking blends walking with added weight to create a highly effective, accessible form of exercise for fat loss and fitness. Thanks to its mix of strength, endurance, and low-impact movement, rucking is a practical long-term strategy for improving body composition.
How Many Calories Does Rucking Burn Compared to Walking?
Research shows that carrying weight during walking significantly increases energy expenditure:
- Rucking burns 40–70% more calories than walking at the same pace.
- A 180-pound person walking at 3 mph burns around 320 calories per hour.
- That same person rucking with 30 pounds at the same pace burns 500–550 calories per hour.
Rucking also triggers a stronger metabolic response, which leads into the next factor: EPOC.
EPOC and Fat Loss
Excess Post-exercise Oxygen Consumption (EPOC) keeps your metabolism elevated after training. To maximize the effect:
- Add short intervals or hill sections.
- Include bodyweight exercises every 10–15 minutes.
- Increase load gradually instead of always extending distance.
Best Rucking Plans for Weight Loss (Beginner to Intermediate)
Here’s a simple 12-week progression:
Weeks 1–4 (Beginner)
- 30-minute rucks with 10% of bodyweight
- Add simple bodyweight exercises mid-session
- One longer, lighter weekend ruck
Weeks 5–8 (Intermediate)
- Increase to 15% of bodyweight
- Include interval rucking (4 minutes normal, 1 minute brisk)
- Add a weekly terrain session
Weeks 9–12 (Advanced Beginner)
- Progress to 20% of bodyweight if comfortable
- Introduce hills or stairs
- Mix long endurance rucks with technique-focused sessions
How Much Weight Should You Carry for Fat Loss Rucking?
For weight loss:
- 10–20% of bodyweight is the typical recommended range.
- Beginners should always start lower and focus on form and consistency.
- Increase weight only after completing multiple sessions without joint discomfort.
More weight is not automatically better. Sustainable progression leads to better long-term results.
Nutrition for Rucking and Weight Loss
- Aim for 1.6–1.8g of protein per kg of bodyweight.
- Time carbohydrates around training sessions.
- Hydrate before and during longer rucks.
- Use anti-inflammatory foods to support joint health.
Tracking More Than the Scale
Meaningful progress markers include:
- Waist/hip measurements
- Rucking pace at a steady heart rate
- Perceived recovery and soreness
- Energy levels throughout the day
- Sleep quality
These indicators often improve before bodyweight changes.
Related Read
If you’re new to rucking and need help choosing gear, this guide pairs well with the weight-loss article:
Best First Ruck Pack for Beginners: Key Features, Sizes, and Tips