A new rucking workout routine promises to strengthen your legs, shoulders, and core in just 30 minutes, offering a convenient alternative to traditional gym workouts. Nichele Cihlar, the director of training at rucking specialists GoRuck, has designed this workout that combines strength exercises with the practice of rucking, which involves walking with added weight on your back. This unique workout not only boosts muscle strength but also offers a range of health and fitness benefits.
One of the appealing aspects of this workout routine is that it requires minimal equipment – all you need is a comfortable backpack. For those more familiar with strength training, using a purpose-built rucksack can allow for heavier weight plates, while beginners can start with household items in a gym bag. This workout is perfect for those who prefer outdoor exercise or have limited time for fitness routines.
The 30-minute workout involves walking one mile while wearing a weighted rucksack. At the start of the walk and every 400 meters, participants are instructed to stop and perform strength moves using the backpack. The routine includes 20 repetitions of squats and overhead presses at each stop. For an extra challenge, a suitcase carry can be attempted for the final 400 meters, holding the backpack in one hand.
Rucking amplifies the benefits of walking by increasing energy expenditure and oxygen consumption, leading to elevated calorie burn and cardiovascular fitness gains. Not only does it improve posture and core strength, but it also has mood-boosting effects. According to Cihlar, walking with weights can help build upper back muscles and develop strength in the legs, shoulders, and triceps.
When it comes to selecting the right weight for rucking, Cihlar recommends starting light and gradually increasing the load as you become more comfortable. While 15kg for men and 10kg for women are typical starting points, adjusting the weight to suit individual fitness levels is crucial. By making this simple yet effective workout part of your routine, you can enjoy a full-body workout without the need for a gym membership or complex equipment.
With rucking becoming a popular fitness trend with proven benefits, it’s a great option for those looking to mix up their exercise routine or achieve strength and fitness goals in a time-efficient manner. So, if you’re keen to boost your physical fitness and overall well-being, why not give rucking a try today?