The secret to 'burning' 1,500 calories an hour anyone can try

Rucking, also known as carrying a heavy object such as a backpack (weighing 3-5 kg) while walking, can help burn 1,500 calories an hour .

Farren Morgan, once a royal guard and now a military instructor, advises "turn every step into an opportunity to train your body." According to him, this is a way to improve exercise efficiency without depending on the gym.

Rucking is not only a viral sensation on TikTok with millions of views, but it is also an instinctive physical activity humans are born to do. You can start your rucking journey by carefully preparing, choosing the right gear and making sure your body is always hydrated (enough water). Morgan advises increasing the weight of your backpack slowly to give your body time to adapt.

Walking helps burn calories effectively. (Photo: Telegraph).

Rucking to increase endurance

Morgan says a brisk jog each day will improve endurance and increase fitness levels, stimulating both the heart and lungs. To get started, you just need a good pair of walking shoes, a backpack, and weights to put in the backpack.

Doing

• Create a sturdy posture: Back straight, shoulders wide and the weight of the backpack should be even across the back.
• Warm up: Walk quickly, keep a steady pace, enough to get your heart pumping but you can still talk.
• Goal: Aim for a moderate distance, between 4 and 8 km, enough to challenge yourself without burning out.

Rucking to burn calories

According to Morgan, extending your rucking route is not only a way to burn significant calories but also boost metabolic efficiency. At the same time, increasing the number of steps - the key to strengthening cardiovascular health, minimizing the risk of heart-related diseases.

Doing

• Maintaining a pace is a little more difficult than comfortable.
• Incorporate acceleration intervals to increase intensity.
• Aim for a distance of 6.4 to 9.7 km and adjust based on your ability and the difficulty of the terrain.

Rucking to increase strength

Morgan believes that every step on tough terrain is not only a challenge but also an opportunity to strengthen muscles from the legs to the core and upper body. Not only that, rucking also helps bones become stronger, reducing the risk of osteoporosis. Every step on uneven ground is also an exercise for joint stability.

Doing

• Choose difficult terrain like steep hills and trails with obstacles.
• Focus on a steady pace and activate your core, glutes, and leg muscles with each step.
• Limit your distance to 3.2 to 6.4 km to focus on building strength rather than endurance.

How much should a rucking backpack weigh?

Morgan recommends starting out light, then increasing your backpack weight along with your speed and intensity . "When you feel ready, gradually increase the level, turning each step into an opportunity to increase strength ," he says, adding that it's best to carry a backpack that's only 5-10% of your body weight when you first start. begin. For example, a person weighing 60kg should only carry a backpack weighing 3-6kg.

Additionally, people should gradually increase their distance before increasing their backpack weight . You can start with 2km, once a week, then gradually increase both the distance and frequency.

Morgan encourages people to choose military backpacks because they are durable, resistant and have adjustable straps to help maintain comfort throughout the journey. Fill the backpack with enough weight using books, water bottles, etc. Use clothes or towels to keep them from moving. These items also come in handy when reaching your destination.

Finally, you should consult your doctor to see if it is suitable for your health condition .