Rucking Pro

Rucking for Fat Loss, Strength, and Sanity — No Gym Required

Rucking is the simplest workout you’ve never tried: just walk with weight.

Used by the military, firefighters, and now everyday people, rucking workouts burn fat, build strength, and improve cardio — all without joint damage or overpriced gym memberships.

I’m Preston. I used to weigh 250 pounds. Now I carry over 100 lbs of weight between my rucking backpack and weighted vest, and I film my progress for anyone who wants to do the same.

❓What Is Rucking?

Rucking means walking with a loaded rucksack, ruckpack, or weighted vest. It’s a full-body workout that combines resistance training with cardio — and it’s incredibly effective for fat loss.

You don’t need a gym, a personal trainer, or a treadmill. Just some weight, some shoes (or not — I ruck barefoot sometimes), and the will to start.

🔥 Why Try Rucking?

Rucking burns more calories than walking — and keeps your heart rate in the optimal fat-burning zone
Strengthens your legs, back, core, and grip
Improves mental toughness and focus
Avoids the high impact and injury risk of running
You can ruck anywhere — trails, sidewalks, parks, hills

For me, it’s about progress, not perfection. I ruck to stay sane, get stronger, and feel more like myself.

🎒 My Rucking Setup

I ruck almost daily with:

Wolf Tactical weighted vest – 50 lbs of steel plates, front and back
CamelBak Motherlode rucking backpack – another 50+ lbs when training for heavy-load events
Apple Watch Ultra 2 – for real-time heart rate tracking and calorie burn
GoPro – for filming fitness challenges

Want to see it in action? Watch this 105 lb rucking video — no treadmill needed.

A full Gear We Use page is coming soon with all links, setup tips, and recommendations for both beginners and maniacs.

🧢 Quick Gear Picks

Ruck Like I Do:

These are the exact products I use in my daily training. Every link supports the site.

🧍‍♂️ Rucking for Beginners

New to rucking? Start light.

Most beginners start with:

15–30 lbs in a backpack or rucksack
1 to 2 miles on a sidewalk, trail, or around the block
20–30 minutes a few times per week

You’ll still get:

Increased calorie burn
Improved posture and stability
A surprisingly effective mental reset

You can use sandbags, dumbbells, bricks, or anything you’ve got at home. You don’t need expensive gear to start — just weight + walking = rucking.

My [Beginner Rucking Guide] is coming soon and will walk you through gear, weight recommendations, and how to avoid injury while building endurance.

📊 How Many Calories Does Rucking Burn?

Rucking burns significantly more calories than walking — especially with extra weight.

Here’s a quick example from my real-world data:

I carry 50 lbs daily using a weighted vest.
That alone doubles my calorie burn compared to walking without weight.
A typical ruck at my weight (165 lbs) for 1 hour burns ~650–800 calories with a 50 lb load — depending on pace and terrain.

Even 20–25 lbs can give you 40–60% more burn than regular walking.

🚫 Wait — Can’t I Just Run to Burn More?

Yes, running burns more calories per minute. But here’s the catch:

You spike your heart rate, which shifts your body into sugar-burning mode
If you’re in a calorie deficit (trying to lose fat), your body often starts breaking down muscle for fuel — a process called gluconeogenesis
That means more hunger, more muscle loss, and worse results long-term

Rucking avoids that spiral. It’s low-impact, keeps you in the zone, and builds strength while burning fat.

If you’re trying to lose weight, gain lean muscle, and avoid crash-and-burn cycles, rucking is one of the most effective forms of cardio you can do.

🧠 The Fat-Burning Zone: Why Rucking Works So Well

Your body burns the most fat when your heart rate stays in a steady range called the fat-burning zone.

That range is typically 60% to 70% of your maximum heart rate.

To calculate your max heart rate:
Use the simple formula: 220 - your age
For me (age 37), that means my max heart rate is 183 bpm.

So my target heart rate range for burning fat is:

60% of 183 = 110 bpm
70% of 183 = 128 bpm

I use my Apple Watch Ultra 2 to track this in real time while rucking. I consistently stay between 110 and 130 bpm. With running, I spike way over this, which causes fatigue, hunger, and muscle loss.