In this video I experimented with rucking - walking with a weighted backpack - adding 5kg each time until I reached 35kg, which is half my body-weight.

I was wearing my Whoop strap which recorded my heart rate and gave an estimated calorie burn. I compare that with what we see in the research, for which the links are below.

My Article: https://www.9to5strength.com/walking-...

Mechanics and energetics of load carriage during human walking: https://www.ncbi.nlm.nih.gov/pmc/arti...

Energy cost and mechanical work of walking during load carriage in soldiers: https://pubmed.ncbi.nlm.nih.gov/22215...

The Metabolic Cost of Slow Graded Treadmill Walking With a Weighted Vest in Untrained Females: https://acewebcontent.azureedge.net/c...

Effect of heavy load carriage on cardiorespiratory responses with varying gradients and modes of carriage: https://mmrjournal.biomedcentral.com/...

Metabolic Rate of Carrying Added Mass: https://in.bgu.ac.il/engn/iem/BRL/Doc...

Rucking: Walking with a weighted backpack helps lose fat fast | news.com.au: https://www.news.com.au/lifestyle/fit...

Lecture on Rucking:    • Rucking  

OCS (Marine) Physical Training Preparation Pack: https://www.trngcmd.marines.mil/Porta...

Chapters
00:00 Introduction
00:34 Calories Burned
02:40 My Results
04:54 Summary