This rucking workout strengthens your legs, shoulders and core in just 30 minutes

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. Read our privacy policy If you want to build a stronger, fitter body without stepping foot inside a gym, this rucking workout could be just the thing you’ve been looking for. How to do trainer Nichele Cihlar’s rucking workout To do this workout for yourself, you simply walk one mile while wearing a weighted rucksack. open image in gallery v Benefits of rucking It’s no secret that walking alone offers plenty of health benefits – recent research identified 8,000 as the number of steps you need to take per day to “significantly reduce the risk of premature death”. It also helps develop your core strength, because you’re holding that weight on your shoulders.” She swears by the mood-boosting benefits of walking with weights too: “You never leave the house to go for a ruck and come back in a bad mood.” And finally, the squats and overhead presses in this workout can develop strength and muscle in your legs, shoulders and triceps.