Ruckercise is one of the fastest-growing fitness trends because it blends strength and cardio into one workout. The name comes from the military term “ruck,” which refers to marching with a loaded backpack. In civilian terms, it’s as simple as putting weight in a backpack or wearing a weighted vest and moving with purpose.

Unlike many trends, ruckercise is accessible, affordable, and scalable. Whether you’re walking your neighborhood, hiking a trail, or adding resistance to bodyweight movements, rucking can level up your workout.

The Benefits of Ruckercise

Ruckercise isn’t just walking with a heavy bag—it delivers measurable fitness gains:

• Burns more calories than standard walking without the joint strain of running.

• Builds strength and endurance at the same time.

• Improves posture and core stability by forcing you to carry weight upright.

• Functional training that mirrors real-world movements like carrying groceries or hiking.

• Scalable resistance: You can always add or remove weight depending on your fitness level.

Photo	Title	Price
	ADVANCAMP Rucking Backpack for Men, 45L Large Capacity Tactical Military Backpack with Molle Webbing, Durable 900D Oxford Hiking Camping Rucksack	$43.99
	WOLF TACTICAL Weighted Backpack Rucking Backpack for Weight Plates Rucksack for Running Walking Strength Training	$119.99
	WOLF TACTICAL Chest Pack Running Chest Bag for Men Chest Holster Running Vest Chest Rig Fanny Pack Running Bag, Black	$47.99
	Ruckercise Rucking Backpack – Ridge 21L Rucksack, Engineered for Rucking, Ruck Pack, Weight Plate Backpack, Extra Padding for Running, Walking, Strength Training, Compatible with Yes4All Ruck Weight	$159.99

Types of Ruck Gear

You can ruck with nearly any durable backpack, but specialized gear makes the experience more comfortable and safer.

1. Standard Backpack

Great for beginners. Just load it with books, water bottles, or sandbags. Look for padded shoulder straps and a waist belt for comfort.

2. Weighted Ruck Plates

Flat steel plates designed to fit inside ruck packs. They distribute weight evenly and prevent awkward shifting during movement.

3. Sandbags or Water Bags

Budget-friendly and adjustable. Sandbags or water bladders are excellent for home rucking and outdoor training.

4. Weighted Vests

An alternative to backpacks. Vests distribute weight across your torso and are popular for adding resistance to bodyweight exercises like squats, push-ups, and pull-ups.

5. Specialized Ruck Packs

Brands like GORUCK design rugged backpacks with compartments specifically made for ruck plates. These packs are built for comfort over long distances.

Specific Ruckercise Workouts

Beginner Ruck Walk

• Backpack with 10–15 lbs.

• Walk 2 miles at a steady pace.

• Cool down with light stretching.

Strength + Ruck Combo

• Backpack with 20 lbs.

• 1-mile walk or hike

• 20 squats with pack on

• 20 walking lunges (10 each leg)

• 15 push-ups with hands on backpack

• Repeat circuit 2–3 times

Ruck Intervals (Cardio Burn)

• Backpack with 15–25 lbs.

• 5 minutes brisk walk

• 2 minutes jog

• Repeat 6–8 rounds

• Total time: 40–50 minutes

Hill or Stair Ruck

• Backpack with 20–30 lbs.

• 20 minutes walking uphill or up stairs

• Every 5 minutes, stop for 15 squats or step-ups

• Great for building leg strength and endurance

Weighted Vest Circuit

• Weighted vest (10–20 lbs.)

• 15 squats

• 15 push-ups

• 10 burpees

• 1-minute plank hold

• 400m run or fast walk

• Repeat 3–4 rounds

Ruckercise vs. Running: Which is Better?

Many people discover ruckercise when looking for a low-impact alternative to running. While both burn calories and improve cardiovascular health, they differ in important ways:

1. Impact on Joints

• Running: High-impact, especially on knees and ankles. Can lead to shin splints or stress injuries over time.

• Ruckercise: Lower impact because it’s based on walking. Easier on joints while still increasing intensity with added weight.

2. Calorie Burn

• Running: Burns slightly more calories per minute at higher speeds.

• Ruckercise: Burns more calories than walking and can match running calorie burn over longer distances with added weight.

3. Strength Benefits

• Running: Primarily cardio-focused, builds endurance but limited strength gains.

• Ruckercise: Combines cardio with resistance training, strengthening legs, core, shoulders, and back.

4. Accessibility

• Running: Requires minimal gear but not everyone enjoys the intensity or joint strain.

• Ruckercise: Requires weight and a backpack or vest but feels more approachable to beginners and older adults.

Bottom Line:
If you want speed and cardiovascular endurance, running is hard to beat. If you want a full-body workout that’s easier on the joints, ruckercise may be the smarter option. Many athletes even combine both for a balanced training plan.

Safety Tips for Ruckercise

• Start with 5–10% of your body weight and build up slowly.

• Always secure weight to prevent shifting mid-workout.

• Use padded straps to avoid shoulder strain.

• Stay hydrated, especially on longer rucks.

• Prioritize form: keep your core engaged and avoid slouching.