How Many Calories do Squats Burn? Fat Burning Tips

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If fat burning is your main goal, then knowing how many calories squats burn, among other exercises, is essential. The key here is to choose the right workout so you don’t waste time and energy doing something that won’t benefit your personal goals.

Don’t get me wrong; ALL exercises are equally important. However, each has different purposes.

Performing squats is an excellent exercise for your legs, increases the number of calories burned, and makes your jumping power and speed much greater.

Squats can be done with your weight alone. However, you can add weight bars to increase resistance, which will make you burn more calories and increase your legs’ muscle strength.

It’s an excellent exercise for weight loss and promoting other physical capacities, such as agility. Start your squatting routine now.

How many calories do squats burn? Let’s do the math

Before you figure out how many calories squats burn in your daily routine, you should keep in mind that the following calculation applies only to your own weight (without added bars or weight devices).

how many calories do squats burn

Therefore, you will have to multiply your weight by 0.096. When you get the result, multiply it by the number of minutes doing squats. This will provide the total number of calories you are burning each time you do squats.

We will give you an example: If you weigh 160 pounds and exercise for 15 minutes, you will burn 230 calories from squatting.

Remember to keep a weekly count of how many calories you’re burning. It’s important to keep track and monitor your progress.

Burning calories, a simple task

As we’ve said before, it’s necessary to consider how many calories are being burned to ensure that you’re losing fat and, thus, weight.

Keep in mind that the amount of exercise you do and the time it takes to do it, in addition to your actual weight, it’s what matters for knowing and tracking the number of calories you lose when exercising.


In addition to benefiting your leg muscles’ work, squats can also help tone your buttocks, thighs, and calves. Strength and endurance will also be increased through this exercise.

According to specialists, weight lifting can help preserve your weight balance, increase bone density, and maintain flexibility in your joints. In all possible ways, squats are excellent for your health.

Squats: 7 amazing benefits

how many calories do squats burn

Doing squats is perhaps, one of the best exercises because, in a general way, you will strengthen your leg muscles and abs; while at the same time burning fat.

Furthermore, by adding extra weight, your muscles will benefit, and you will burn more calories than normal.

  1. Squats help increase hip mobility; making them look and feel much better after two months
  2. You’ll be able to achieve more resistance when jumping or running, since the muscles used when doing squats are the same ones used for these tasks
  3. Squats help stimulate the circulatory system. Because of the intensity this workout achieves, you will continue to burn calories throughout the day
  4. Squats help eliminate the likelihood of osteoporosis by increasing bone density, helping your back and preferably your spine
  5. Keep in mind that by doing squats with extra weight, you will increase muscle density, generating a more intense toning
  6. Squats are good for glute toning
  7. Finally, bear in mind that by doing squats, you will also strengthen your abdominal and spinal muscles, which contribute to having a good posture

These are the main benefits of squats on your body, helping you burn calories and lose weight.

How many squats are needed to lose weight effectively?

The number of squats each person does will show the difference between those who do few and those who do many; since the latter will help you lose more pounds.

Nevertheless, if your goal is to achieve toning and muscle strength, you will have to do more squats to accomplish the desired results. Like losing weight, it can be much easier if you do more, like around a hundred.

The muscles benefited will be those of the calves, abs, buttocks, and hip mobility. All this adds up to the number of calories that can be burned in total.

As you may already know, performing this exercise is very easy. First, you must stand with your legs open – shoulder-width apart – and your feet facing forward. Your face should always be pointing forward.

Remember that your knees should not go beyond your feet’ position but should remain balanced instead of making faulty movements.

Exhale every time you go up, and breathe in every time you go down. Breathing rhythm is fundamental.

Depending on how fast you do your squats, you may achieve varied results. By doing 100 squats at a slow pace, you’ll expand your legs and buttocks’ muscle mass.

However, doing them quickly will bring benefits to the cardiovascular system.

Keep in mind that doing a hundred squats from the beginning can lead to exhaustion and muscle weakness. However, if you start by doing ten and then move on to twenty and so on, you can generate good long-term results.

Remember to increase the number of squats per week.


how many calories do squats burn

Depending on the muscles you want to work, you may get different results.

If you need to increase your buttocks’ strength, we recommend that you do the squats on one leg only, alternating with an extra weight, which can be a bar placed behind your shoulders.

If you need to improve your calves’ strength, you will have to apply a small jump to increase the energy and strength of your muscle.

Try to do squats every day, at home or outdoors. You can gain more muscle strength and improve your performance in jumping and running techniques.

According to the number of exercises you do per week, you will burn more calories.

Remember that jogging, walking, running, or cycling is an excellent alternative to complement squats. Also, stretch every time you finish your workout so that your muscles don’t get stiff and avoid pain the next day.

You must start your exercise routine now so that you can demonstrate the difference. Now that you know how many calories squats burn, it’s straightforward to accomplish this weekly workout.

Bonus: 6 exercises for burning calories

how many calories do squats burn

Faced with an unsurpassed equation as the most effective in less time, fitness professionals agree that the best way to burn fat is to opt for Hiit.

High-intensity interval training has earned fame as the most practical training method, and there is no doubt about this.

Charles Watson, coordinator of physical activity for the Metropolitan Gym in London, explains that: “in general, the whole body is worked on, both strength and coordination, agility and cardiovascular capacity. In half an hour, you can lose about 400 calories”.

This depends, as always, on each person and the intensity with which they exercise. “You must also bear in mind that by doing toning work and improving the ratio of fat mass to lean mass (lowering the percentage of fat in your body), you’re increasing your basal metabolism, that is, the calories burned at rest. For this reason, you should not focus so much on the calories per hour as on a complete workout that combines cardio, toning, flexibility, etc.”, he continues.

Following this guideline, and advised by experts, we have compiled six exercises (beside squats) that, incorporated into your circuits, WOD or routines can be a guarantee of success if the main objective is to lose weight:

1- Burpees


It is as exhausting as it is effective; hence it’s equally feared and loved. “It is one of the most challenging exercises to work the whole body. Whether your goal is to gain muscle, lose fat, or improve overall fitness, burpees are going to be your best ally because they exercise the entire body at once.

They challenge the major muscle groups, such as the pectorals, the back, and the lower extremities. They also challenge the smaller auxiliary muscles of the torso, shoulders, and arms in many intense ways,” says Jenny Strauss, a personal trainer.

How to do it?

Stand up and then bend down in a squatting position until your hands are on the floor. Lie on your stomach with your arms stretched out in an iron position, immediately recover your squatting position, and jump up and down, clapping the back of your head to start over.

2- Pushups

The term “pushup” is derived from the simple description of the movement performed to lift the body off the ground.

According to Strauss, mainly the large muscles of the chest are worked, as well as the triceps: “but keep in mind that there are many more muscles involved, which make pushups a great full-body exercise,” she recalls.

How to do it?

In the starting position, you are lying face down with your chest and belly on the floor, with your arms bent and your palms on the floor next to your chest – your elbows should face backward.

Then, you lift your whole body, “pushing the body up” until your arms are fully stretched. In a controlled movement, lower the body until the chest touches the ground again.

Your shoulders, hips, and heels should form a straight line throughout the movement – as if you were doing a plank.

3- Mountain climber

mountain climbers

The combination is unbeatable for increasing the pulse and accelerating the form’s metabolism: explosive strength of the legs and increased balance work thanks to the pectorals and shoulders.

“The abdominal muscles are the literal focus of this exercise. The rectus abdominis and deep abdominal muscles provide the necessary tension in the torso, while the lateral abdominal muscles are involved in the rotation.

Lower back muscles, particularly the back extensors, provide stability. The flexor muscle and the leg extensor allow the legs’ movement, supported by the buttocks.

Even the twins are involved in the movement as the feet are lifted off the ground. The triceps and shoulder muscles, particularly the deltoid, support the full movement.

As with burpees, climbers is a workout for the whole body because they involve a large part of the total musculature,” the personal trainer argues.

How to do it?

Get into a push-up position with both hands resting on the ground shoulder-width apart and keep your elbows straight. Support only the tips of your feet with one leg extended and the other bent and raise your knees to your chest alternately.

It’s quite simple because it tries to emulate the movements of climbing (hence the name) while the aerobic demand increases, a feeling that, for many, can be exhausting.

4- Skipping

how many calories do squats burn

It activates circulation, improves coordination, strengthens the lower body, and is perfect for running enthusiasts because it improves running technique.

That’s why it fits perfectly as one of the stations of a Hiit circuit or simply as a way to start any training routine. You’ll burn about 6 calories per minute if you do it intensively.

How to do it?

“You can do it in different ways; I propose to jump on the spot with kneeling, which is one of the hardest options,” challenges Strauss.

Simpler is the option of raising the knees to the chest on the spot without using any material or even jumping sideways with the legs together.

5- Jumping jacks

It appears in most functional training sessions or Hiit work since it’s easy to perform as it is practical, even though many have underestimated it.

Approximately 8 calories per minute are lost with this exercise that makes you sweat and burn fat and train the aerobic and anaerobic resistance depending on the speed you make the movement and work the buttocks, arms, chest, abdomen, and legs at the same time.

How to do it?

There are infinite variations, but the classic one is to jump while you open your legs and pat yourself on the top of your head, and then put your feet together again and repeat in place.

You can change the point of support to the ground, make them walking, add an elastic band to the ankles, or even a weight to gain in intensity.

6- Kettlebell swing

how many calories do squats burn

Kettlebells or Russian weights are among the most used resources in disciplines such as Crossfit due to their possibility of working with heavy loads.

They say that a good shape can burn up to 20.2 calories per minute, but this exercise also works the abs, the lumbar zone, and buttocks.

These benefits make it perfect for the Tabata method because you exercise many muscles at once while raising your heart rate.

How it’s done

There are many variations to this exercise, but the swing is its most basic use: stand with your feet at shoulder width slightly outward and leave the kettlebell on the floor at toe height.

Bend your knees, keep your back straight, and lower in a squatting position until you grab the kettle by the handle with both hands and lift it back up.

Simultaneously, you stretch your legs, maintaining tension in the abdominal and buttock area until you bring it back with a push to the front area above your head.

When the kettle returns to the center after the swing, bring your hips back and stand with your legs straight.

Now that you’ve learned how many calories squats burn plus these other exercises, you are well on your way to achieving your personal fitness goals. As always, when in doubt, consult with a professional trainer.

calories squats burn

How Many Calories do Squats Burn? Fat Burning Tips

Joel & The Wellness Team

Hey! Joel here; A graduate of Herbalism & Naturopathic Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions regarding your health. Stay Safe and Healthy!

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