Rucking uniquely blends cardio and strength—making it a time-efficient way to boost endurance, torch calories, and build confidence. With the RuckIt app, you can easily monitor performance and see your progress grow session after session.
What Impacts Your Calorie Burn?
Six main factors directly influence how many calories you burn while rucking. Use these tips and the RuckIt app to dial in your training:
1. Load Weight
- The heavier your rucksack, the more calories you burn.
- Beginners: Start with 10 lbs for 15–20 minutes.
- Experienced ruckers: Loads of 10–20% of body weight can burn 400–600+ calories/hr.
- App Tip: Log pack weight in RuckIt to see calorie impact each session.
2. Pace
- A brisk pace boosts heart rate and calorie burn.
- Mix steady walks with challenging intervals for best results.
- Track It: Use RuckIt’s GPS to monitor pace and get real-time feedback.
3. Terrain
- Hills and uneven terrain challenge muscles and increase calorie expenditure.
- Pro Tip: RuckIt’s post ruck GPS based route shows where you struggled during the ruck so you can plan accordingly. If you pick routes with more elevation you’ll get bigger gains.
4. Session Duration
- At least 30 minutes delivers the most benefits, but more time = more calories burned.
- Set & Track: RuckIt lets you set duration targets and watch your totals grow.
5. Your Personal Stats
- Body weight, age, and fitness level all affect how many calories you use.
- Heavier users generally burn more.
- Personalized Insight: RuckIt factors in these stats to give you tailored feedback.
6. Weather
- Rucking in extreme heat or cold requires extra effort and ups calorie burn.
- Stay Safe: Always check the weather first as it helps you plan smarter.
How to Track Caloric Burn with RuckIt
The RuckIt app is purpose-built for ruckers—delivering data that general fitness apps can’t match.
Step 1. RuckIt is your rucking calorie calculator
- RuckIt uses pack weight, distance, speed, and terrain.
- Its algorithms are built for rucking, not generic workouts.
Step 2. Enter Your Key Data
- Body weight, rucksack weight, pace, terrain—just a few seconds to input.
- Apple Watch sync: Seamless biometric tracking for iOS users.
Step 3. Instantly View Results
- Tap once for personalized calorie calculations after each workout.
- Data point: Rucking burns 2–3x more calories than walking at the same pace.
Step 4. Watch Your Progress Build
- Every session is logged, so you can spot trends over days and weeks.
- Analytics show calories burned, distance covered, and pace.
Step 5. Adjust and Level Up
- Missed your weekly goal? Add weight, choose a tougher trail, or tack on distance.
Fast-Track Your Fitness: Practical Rucking Tips
Make the most of every workout with strategies that keep rucking effective and fun:
- Start Light, Build Right: Start with 10–15% of body weight and add slowly.
- Vary Your Routes: Mix in hills, parks, and new areas for physical and mental variety.
- Blend Intervals: Alternate quick bursts with steady walking for more calorie burn.
- Set Clear Goals: Use RuckIt to set targets—duration, pace, distance and review weekly.
- Mix in Bodyweight Moves: Add squats, lunges, or push-ups for a total-body boost.
What RuckIt Users Say
"Tracking my progress with RuckIt keeps me motivated, seeing the stats climb makes every ruck worth it."
"I started with 15-minute rucks and now push for an hour with friends. The community keeps me going!"
Your Fitness Journey Starts Here—Download RuckIt
Rucking isn’t just exercise—it’s a community, a challenge, and a proven way to get stronger inside and out. When you’re ready to take the next step, RuckIt Fitness is your smart training partner:
- Track Calories Burned with precision for more effective sessions
- Achieve Your Goals with customized planning and clear insights
- Transform Your Mindset with progress you can actually see
Start your free 1-month trial and make your first ruck count.
Download RuckIt now and begin your strongest chapter yet!