Last week I had a few days when I was crunched for time and worried that I would go from sitting in a chair to sitting in the car, to sitting in another chair, with the only exercise being the times I was walking between seats. Not only is this no way to live, but string too many of these days in a row and you’ll find that the “living”  part is greatly reduced, literally and figuratively. So, instead, I did what I (almost) always do in these situations, and turned what would be a nice, long rucking workout (with my dog) into a short, 15-minute, high-intensity circuit outdoors.

Below, you’ll find one such circuit, developed to get your heart pounding and muscles engaged, while breathing the fresh air. Mind you…if you want to do more before or after this circuit, by all means, go for it. Just know, this one is known to kick people’s butts.

Motivation

The BIG Benefits of Outdoor Workout Routines

Exercising outdoors offers numerous advantages beyond just breaking free from the monotony of indoor cardio machines and adding variety to your routine.

1. Mental Health Boost
   There’s a reason a stroll in the park leaves you feeling rejuvenated. Outdoor workouts tap into nature’s inherent stress-relieving properties, significantly enhancing your mental well-being. Studies have shown that fresh air, sunshine, and greenery can work wonders for your mood, reducing stress and anxiety levels.

2. Soak Up the Sun
   One of the simplest benefits of taking your workout outside is exposure to natural sunlight. Sunlight is your body’s best source of vitamin D, essential for bone health, immune function, and mood regulation. Just 15–30 minutes of sun exposure can help you meet your daily vitamin D needs.

3. Variety and Fun
   Let’s face it: running on a treadmill or sticking to the same indoor routine can get boring fast. When you take your cardio outdoors, the world becomes your gym. Hills, trails, parks, and even city streets offer a constantly changing environment that keeps things interesting. This variety can make your workout feel more like play and less like work, helping you stay motivated and engaged.

4. Improved Cardiovascular Health
   Exercising in fresh air and natural environments can further enhance your cardiovascular health, reducing the risk of heart disease. The varied terrains challenge your heart and lungs more effectively than a flat indoor surface. Plus, the refreshing breeze on your face and the rhythmic sound of your footsteps make the experience more enjoyable, encouraging you to push a little harder.

Embracing outdoor workouts not only revitalizes your fitness routine but also contributes to overall well-being. So grab your gear, step outside, and let nature elevate your exercise experience.

Getting Started

Safety First: Preparing for Your Outdoor Rucking Workout

Before you lace up and take your outdoor rucking routine, it’s essential to cover all your safety bases. That way, the only things burning will be your muscles and lungs—not your skin or enthusiasm.

Warm-Up and Cool-Down Are Non-Negotiable

Jumping straight into intense activity can put you at risk for injuries. Start with a dynamic warm-up to get your blood flowing, muscles ready, and mind focused. This reduces the chance of strains or sprains. Similarly, a proper cool-down helps your body transition back to rest, easing muscle tension and promoting quicker recovery.

Stay Hydrated and Protect Yourself from the Sun

Hydration is crucial, especially when you’re sweating outdoors. Bring a water bottle and take regular sips throughout your workout—don’t wait until you feel thirsty, as that’s a sign you’re already dehydrated. Protect your skin by applying sunscreen with at least SPF 30. Consider wearing lightweight, UV-protective clothing and a hat to shield yourself from harmful rays.

Be Mindful of the Weather

Mother Nature can be unpredictable, so always check the forecast before heading out. If it’s cool, dress in layers that you can remove as you warm up. In warmer conditions, opt for moisture-wicking fabrics to keep sweat at bay. During hot weather, aim to exercise early in the morning or later in the evening when temperatures are more comfortable.

Common Sense Isn’t Always Common Practice

These precautions might seem obvious, but it’s easy to overlook them when you’re eager to get moving. Taking a few minutes to prepare can make your outdoor workout safer and far more enjoyable.

The Workout

15-Minute Rucking Routine: Strengthen Your Heart and Body in the Great Outdoors

Let’s do this! Here’s a full-body outdoor rucking workout you can perform anywhere to get your heart pumping. This routine combines strength and cardio exercises, incorporating movements that get you up and down from the ground, which your heart will love (even if you might not at the moment). If this is your first time doing some (or all) of these exercises, you may want to reduce the weight of your rucksack or even start with body weight only. As always, listen to your body!

Instructions

After each strength exercise, you’ll perform a cardio move for a specified number of repetitions. You have one minute to complete each of the five supersets listed below. If you finish before the minute is up, use the remaining time to rest before moving on to the next set. Complete three circuits of these supersets within 15 minutes to achieve an effective cardio workout. And…should you want photo illustrations that show you these exercises, here’s the same routine on the Ruckr webpage.

Get ready to elevate your heart rate and challenge your entire body with this efficient and invigorating routine!

1. Explosive Rucksack Squat (strength): This one is simple but ultra-effective. With your weighted rucksack on, slowly squat as low as you can go, keeping your back straight and your knees over your feet. Once you’ve reached the lowest part of the squat, explode upwards without hyperextending your knees. Repeat this 10-12 times.

2. High Knees (cardio): Like you’re running or marching quickly in place, lift your left knee as high as you can, lowering it just as quickly, then quickly lift your right knee. Repeat this 20 times (that’s 20 times per knee lift…it’s easiest to just count on one of your knees)

3. Rucksack Pushups (strength): Put your hands on the ground, shoulder-width apart, or on a low wall or even a stable chair or bench, and lower yourself until your chest touches the ground (or your hands), then push off and raise yourself back up without totally locking out your elbows. Repeat this 8-10 times.

4. High Knees (cardio): Repeat the high knees drill again, for 20 reps each knee.

5. Rucksack Lunges (strength): Stand with your feet together, then step forward with one leg and lower your body until both knees are at a 90-degree angle. Push off your front foot to return to the starting position. Alternate legs and repeat 10-12 times per leg.

6. High Knees (cardio): Repeat the high knees drill again, for 20 reps each knee.

7. Rucksack Rows (strength): Bent-over rows with a rucksack help strengthen your upper back, shoulders, and biceps. Stand with your feet shoulder-width apart, knees slightly bent, and rucksack in hand. Hinge at the hips, keeping your back straight and your chest up. Pull the rucksack toward your waist, squeezing your shoulder blades together. Lower the rucksack back to the starting position. Repeat this 10-12 times.

8. Planks (strength + cardio): Start in a pushup position or on your forearms with your rucksack on your back. Keep your body in a straight line from head to heels, engaging your core. Hold the plank position for 30-60 seconds.

9. High Knees (cardio): Repeat the high knees drill again, for 20 reps each knee.

10. Go back to the start and repeat this entire circuit 3 times.

With this energizing routine, you’re not only enhancing your fitness but also embracing the benefits of the great outdoors. So gear up, step outside, and let each movement bring you closer to a healthier, happier you. Remember, every journey begins with a single step—make yours count today!

“I was skeptical about fitting an effective workout into just 15 minutes, but this routine proved me wrong. Not only do I get to enjoy the fresh air, but I’ve also noticed a significant improvement in my stamina and overall well-being. Rucking has truly revitalized my fitness journey!”

— Mark T.