Interval Rucking Workout (best cardio for over 40?)

Rucking might be one of the best forms of cardio for those aged 40 and up!

  • It’s lower impact and easier on the body than running, yet it burns almost as many calories
  • It trains your heart, so it’s good for your health
  • It can be done almost anywhere
  • It helps you burn fat and hold on to muscle at the same time

Rucking is simple: start with a weight on your back (10-30 pounds is ideal), and walk.

You can increase the intensity of your workout by walking faster or adding hills or stairs.

Rucking not only builds strength and endurance, but it also has a host of other benefits, including improved circulation, strengthened core muscles, and better posture.

Here’s a more specific Interval Rucking Workout you can try:


Interval Rucking Workout

  • Plan out “high” and “lower intervals for your workout
  • During the “high” intervals, run as fast as you can without running (good target = 15 mins per mile pace)
  • During the “low” intervals, you’ll march at a quick but comfortable speed (about 20 mins per mile pace)

Start with a 1/2 and 1/2 split – 2-3 minutes “high” alternated with 2-3 minutes “low”, alternated for the full 30-60 minutes of your ruck.


Another great thing about rucking is because you’re using your own bodyweight as resistance, there’s no need for expensive equipment.

If you have a sturdy backpack you think will work, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

To your rucking success! –

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist

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