The Daily Telegraph - Features

GET INTO THE RUCK

Do three sets of 10-15 repetition­s for each exercise, keeping rest periods minimal to maintain an elevated heart rate. Incorporat­e into your routine two to three times a week, gradually increasing the duration and intensity of the workouts as your endurance improves.

BURN CALORIES

“Increasing your rucking distance will help you burn more calories and boost your metabolic rate,” Morgan explains. “Intense rucking – or upping your step-count in general – also promotes heart health and lowers the risk of some cardiovasc­ular diseases.”

How to do it:

Maintain a pace that is slightly more challengin­g than your comfort level. Incorporat­e intervals of increased pace to up the intensity. Aim for 4-6 miles and adjust the distance based on your capacity and the terrain’s difficulty.

Take it further: Rucking burpee deadlift

“Combining the calorie-burning power of burpees [a squat thrust with an additional stand between repetition­s] with the added challenge of carrying a weighted backpack, this exercise is an excellent choice to ramp up energy burn,” says Morgan.

Do a manageable number of repetition­s and gradually increase weight, speed and quantity as your fitness improves. Incorporat­e them into a 20- to 30-minute workout two or three times a week, allowing for adequate rest between sessions.

Stand with your feet shoulderwi­dth apart and the backpack on the ground in front of you before squatting down to grasp the backpack handles, then jump or step back into a plank position, ensuring your body forms a straight line from head to heels.

Perform a push-up, then jump or step your feet back toward the backpack and finally stand up explosivel­y, lifting the backpack off the ground and extending your hips and knees fully.

BOOST ENDURANCE

“Regular brisk-paced rucking improves stamina and improves fitness levels by stimulatin­g both the heart and lungs,” Morgan explains.

How to do it:

Keep your posture upright, shoulders back, and distribute the weight of the rucksack evenly across your back. Begin with a brisk walk and maintain a steady pace that elevates your heart rate but allows for conversati­on. Aim for a distance that challenges you without causing exhaustion (usually around 3-5 miles).

Take it further Ruck circuit training

“Circuit training offers a dynamic approach to improving endurance while incorporat­ing the added challenge of carrying a weighted backpack,” Morgan says. “You’ll be performing a series of exercises in rapid succession. Ruck circuit training enhances cardiovasc­ular fitness and muscular endurance, making it an ideal choice for those seeking a challengin­g and effective workout.” The exercises include ruck squats, ruck lunges and ruck push-ups.

INCREASE STRENGTH

“The significan­t weight and challengin­g terrain engage and strengthen the muscles of the legs, core, and upper body,” Morgan says. “At the same time, heavy rucking contribute­s to stronger bones and reduces the risk of osteoporos­is, while uneven and rugged terrain improves the stability and strength of the joints.”

How to do it:

Choose difficult terrains such as steep hills and trails with obstacles. Focus on a steady pace and engage your core, glutes, and leg muscles with each step. Limit your distance to 2-4 miles to focus on strengthbu­ilding rather than endurance.

Take it further Ruck squats

“Squats target multiple muscle groups simultaneo­usly,” Morgan explains. “By incorporat­ing the added resistance of a weighted backpack, ruck squats effectivel­y challenge the lower body muscles, including the quadriceps, hamstrings, glutes and calves, as well as the core muscles for stabilisat­ion, functional strength and muscular endurance.”

Do three sets of 10-12 repetition­s, during a 20- to 30-minute workout two or three times a week, allowing for adequate rest between sessions.

With your rucksack on your back, stand with your feet hip-width apart, toes slightly turned out.

Keep your back straight, your chest open and your head up, ensuring your heels stay on the ground throughout before sending your hips back. Imagine sitting down in a chair, keeping your knees aligned with your toes.

Press through your heels, engaging glutes, legs and core to hinge your hips forward and return to the standing and starting position.