If You Don’t Like to Run or Bike, Rucking Could be Your Cardio Solution

A simple, stealthy cardio that you can do anywhere

Not everyone can run or bike, or wants to. But we all know cardio is good for you. All is not lost, there is an option you might not have considered. Have you heard of rucking?

Rucking is walking with a loaded backpack. This is an exercise that anyone can get into. All you need is the ability to walk, and a backpack! It’s perfect for those with a bit of extra weight or who feel that they are too late to the running game to get started.

It’s been used by nearly every military force to build endurance and toughness. But for us non military types, it doesn’t have to be the basic training extreme of working so hard you want to puke. It’s highly effective when you start out at a low level of intensity and build up to heavier loads slowly.

Named after the rucksack, this dead simple exercise is purposely carrying a bit of weight in a pack to build endurance, back strength and leg strength. The typical starting point is to carry one tenth of your body weight. For example, a 200 pound guy would start out with 20 pounds, and add 5 pounds a week — topping out at around 40 pounds.

Rucking burns a lot of calories, almost as much as running! That’s why it’s like a stealth cardio. It’s building muscle and endurance while just walking. This is a big bonus for anyone that wants to get more cardio type exercise in but doesn’t run or bike.

Rucking is Inexpensive

Anyone can put some items in a pack and walk around. It has the lowest barrier to entry of any exercise. You already walk, and you might have a backpack. You can easily find some weight in your house, like canned goods.

To give rucking a try, find something heavy that doesn’t have an unusual shape which will jab into your back while you hike. Things that people have used — soup cans (full), rocks, bricks, steel plates, sand bags, dumbbells, and small kettle bells. Try it on and add padding in the form of a folded sweater or small blanket to stabilize your weight and keep it from rattling around in there.

Don’t forget to wear good shoes! Running shoes or hiking boots will work, depending on the terrain you will be crossing. Make sure you don’t have on a worn out old pair of loafers, or your feet will not be happy.

For rucking with weight, your chosen backpack should be tough and stable, and fit really well where the shoulder straps are against your body. That doesn’t mean you need an expensive pack, though. You can start with whatever you have and go bigger, better, later on. Get whatever you have for a bag out of the closet, throw in some water bottles and a sweater, and give it a go!

I have a $60 hiking backpack with a chest and waist strap. It has a bit of internal frame to keep it’s shape. There are two mesh side pockets for quick access items and some some smaller zipper pockets. The interior is one large section.

My pack is a quadruple use bag. It functions as my bug out bag, my rucking bag, my hiking bag and my get home bag. The weight it has from my basic bug out bag is heavy enough that it is ready to ruck!

Rucking Gets You Out

This is a great way to schedule in some outdoor time. Any walk outside of a building is good for you. With the addition of a bit of weight, you can enjoy the outside world and get the benefits of cardio.

Here are a few rucking ideas, for you or a few friends. Go for a 2 mile walk with 20 pounds on your back. Walk through a local park and look for wildlife. If you walk to the bus or work, pack a little heavier and get your exercise in on your commute.

Rucking Burns Calories and Gets You in Shape

Cross country walking burns around 250 calories per hour. Rucking can nearly double that. This means it’s an effective way to get in a good workout, by raising your heart rate and output levels.

It strengthens multiple parts of your body all at once. Your legs, back and core are all put to use when you pack weight. Your endurance will go up after a few walks.

Rucking is a Low Impact Exercise

Do you feel that a hard workout is out of the question for you? Then rucking might be just the thing.

There are many reasons that running, cycling and HIIT workouts might be off the table, like recent illness, age, or a large frame. But if you can walk for any length of time, you can try carrying a bit of weight with you. By starting small with only a few pounds, you could gradually increase you load over time. Eventually you could work your way up and increase your strength while giving your body some essential exercise.

Rucking is a Great Way to Prep For Hiking

This is my favorite reason to ruck. It’s great that it gets me in shape and all, and I don’t mind burning a few calories one bit. My real goal is being ready to go out on some long hikes while carrying my pack, and not feel like a used dishrag when I get to the destination.

I want to be able to carry my snacks, water and emergency gear on my back while hiking a wilderness trail, and still feel good. That means practice. I can’t go hiking three times a week, so it takes forever to get in shape for it. But I can go rucking right out my front door anytime!

I typically carry everything for my wife as well as myself, so I have her snacks, water and maybe her jacket or sweater, as well as my regular gear. So, training with a heavier load before go day means I am ready, willing and able to take her stuff too. Bonus points for any guy who carries his girl’s stuff!

Rucking. It requires minimal gear, you can do it anywhere you can walk, and you don’t need to be in great shape to start. If you can walk and wear a backpack at the same time, you’re set.

What are you waiting for? Let’s ruck! Tell me below if this exercise is something you can see yourself doing.