Ruck Your Way to a Flat Belly: Benefits & Fat-Burning Tips

In the world of fitness trends, one old-school, military-inspired activity is making a strong comeback—rucking. Rucking, or walking with a weighted backpack, is a low-impact but high-benefit workout that helps improve endurance, build strength, and burn calories effectively. If your goal is to reduce belly fat and improve your overall fitness, rucking might be the underrated exercise you’ve been looking for.

What Is Rucking?

Rucking involves walking or hiking while carrying a weighted backpack (or “ruck”). It originated from military training, where soldiers would carry gear for long distances. In recent years, it’s become popular among civilians as a simple, scalable, and effective way to get fit.

How Rucking Helps Burn Belly Fat

While there’s no magic bullet for spot-reducing belly fat, rucking is excellent for overall fat loss—including stubborn abdominal fat. Here’s how:

1. Increased Calorie Burn

Walking burns calories, but adding weight increases resistance and intensity, leading to more calories burned in the same amount of time. This helps create a calorie deficit necessary for fat loss.

2. Boosts Metabolism

Rucking builds lean muscle in your legs, back, and core. More muscle mass means a higher resting metabolic rate, which helps your body burn more calories—even at rest.

3. Reduces Cortisol Levels

Stress contributes to belly fat through the hormone cortisol. Rucking is a low-stress, moderate-intensity workout that promotes relaxation and mood enhancement, helping to keep cortisol levels balanced.

4. Improves Insulin Sensitivity

Consistent aerobic exercise like rucking improves insulin sensitivity, which helps your body manage blood sugar better and avoid fat storage—especially in the belly area.

Other Benefits of Rucking

Strengthens core and posture
Improves cardiovascular health
Gentle on joints compared to running
Accessible to beginners and pros alike
Can be done anywhere—no gym required

Rucking Tips to Maximize Fat Burn

Start Light: Begin with 10–15 lbs and gradually increase as your strength improves.
Maintain Good Posture: Keep your shoulders back, engage your core, and avoid slouching.
Walk at a Brisk Pace: Aim for 3.5–4 mph to keep your heart rate up.
Add Hills or Inclines: Walking uphill adds intensity and boosts calorie burn.
Be Consistent: Aim for 3–5 rucks per week, each lasting 30–60 minutes.

Sample Rucking Routine for Fat Loss

Warm-up: 5-minute walk without weight
Ruck: 30–45 minutes with backpack (start with 10–15 lbs)
Cool down: 5–10 minutes of light stretching or walking
Optional: Add bodyweight exercises (squats, lunges, pushups) every 10 minutes during your walk

Rucking is a simple, effective, and surprisingly powerful way to target fat loss—especially around the belly. It combines the fat-burning benefits of cardio with the muscle-building effects of resistance training, all without the need for expensive equipment or a gym membership. Whether you’re a fitness beginner or someone looking to shake up their routine, adding rucking to your weekly schedule could be a game-changer.

Image credits: Image from Freepik