Wear a weighted backpack (10-20% of body weight), walk at a steady pace for 30-60 minutes, and maintain good posture with shoulders back and core engaged. This exercise boosts cardiovascular endurance, strengthens legs and core, and burns calories. Start with shorter distances and gradually increase duration and weight as you build strength and endurance. 

To ruck effectively, wear a weighted backpack with 10-20% of your body weight and walk at a steady, brisk pace for 30-60 minutes, maintaining good posture with your shoulders back and core engaged. For added intensity, find a hill or incline, walk up with your rucksack while keeping your core engaged.  

Perform weighted lunges by standing with a backpack (10-20% body weight). Step forward into a lunge, lowering your back knee, then push back up. Do 3 sets of 10-12 reps per leg, boosting leg strength and endurance. This exercise targets the quadriceps, hamstrings, and glutes. It also improves balance and stability. Keep your core engaged throughout the movement.

Perform step-ups by finding a knee-height bench. Step onto the platform with one leg, pushing through your heel, and bring the other leg up. Step down and repeat. Do 3 sets of 10 reps per leg, targeting leg strength and improving balance.

To target your core, sit on the ground holding your rucksack in front of you. Lean back slightly and lift your feet off the ground. Twist your torso, bringing the rucksack to one side, then twist to the other side. Perform 3 sets of 15-20 reps, engaging your obliques and improving rotational strength. Keep your movements controlled and focused.

Perform a rucksack drag by getting into a plank position with the rucksack beside you. Drag it across your body with one hand, keeping your core tight. Switch sides and repeat. Do 3 sets of 10 reps per side, targeting core strength and stability.

Perform overhead rucking by lifting your rucksack overhead with both arms and walking forward while engaging your core and maintaining upright posture. Do for 2-3 minutes, rest, and repeat, targeting core strength, stability, and overall endurance.