How Many Calories Do Squats Burn: A Comprehensive Guide

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Squats are a great way to burn calories, but they can also help you lose weight. A squat is a full-body exercise that involves moving from the bottom of a squat position to the top of one. When you do this, you’re working your legs, hips, glutes, and core muscles. You’ll also be working your lower back and shoulders. In addition to burning lots of calories, squats help strengthen your lower body so that you’ll be able to do other exercises without getting tired or injured as quickly. Here, the question arises, how many calories do squats burn? So, the average person burns about 200 calories when they do a set of squats, which is equivalent to running a mile.

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The amount of calories burned during squats depends on how many reps you do in a set period. The more reps you do in the time frame, your body will burn the more calories. Squats are an excellent way to make sure that your body is burning as many calories as possible every day. Squats are an easy way to add variety to your workout routine without having to spend tons of money on equipment or hiring a personal trainer! Squats are an efficient exercise and help you to burn more calories, but only if you do the squats carefully. The correct position of squat is:

  • You must stand feet shoulder-width apart, at a proper distance.
  • Then it would be best if you put your hand in front for balancing. 
  • Then sit in a chair, and you must keep your feet flat on the ground.
  • Keep your chest straight, and your head should look forward.  

Squats provide you with a lot of health benefits: 

  • It helps you to strengthen your muscles and take and take care of high-intensity tasks. They help you to protect against all the health issues of your lower back pain and help and help to prevent the risk of injury in the lower back.
  • It helps your muscles to get stronger and allows quick movement and also strengthens your ligaments, bones, and tendons.
  • Squats help to boost the performance of athletes.
  • They will help to maintain balance and make you stay fit both physically and mentally.

One squat is equal to 0.32 calories, helps burn more calories every minute, and depends on the average amount of squats you perform in a minute. If you perform 100 squats, you will be able to burn 32 calories. 

The question arises why we need to count calories. It helps to perform the body functions properly and converts the calories of the food into energy, which is later used when it is needed. So you need to count the calories so that you can know how much you are consuming per day. If you are consuming more than your normal calorie intake, your body can suffer from different diseases. Here is the guide for you, where you can get all the information about squats.

Understanding Calorie Burn

First, you need to understand how calories burn. Calories are the units of your body that help your body to function properly. When you don’t consume calories, it will result in weight loss and when you are consuming calories in large quantities, it will result in weight gain. Next thing comes how to burn calories. Burning calories is not as difficult as you think. Once you understand how to count them and incorporate them into your diet plan. For burning more calories, exercise is the most essential way and it is good for your body and health as well.

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If you fail to keep track of your calories and consume more calories, it can cause a lot of problems like depression, sleep apnea, anxiety, gallbladder stones, fertility problems, type 2 diabetes, heart disease, stroke, high blood pressure, and cancer. If you want to avoid all these problems, you must keep a check on the calories you are burning. If you’re consuming a few calories, it can be riskier too, like they can cause: heartbeat irregularities, cardiac arrest, organ damage, loss of mass, skeletal, muscles, kidneys, and weakening of bones. 

Different factors affect your calorie burn while doing squats. It includes the weight of the person, time, and performing the squat intensity. All these things are the major factors that affect your calorie burn. For example, if your weight is 160 lbs and you are and you are doing squats for 60 minutes, then it will help you to burn more calories than a person who weighs 150 lbs and performs squats at the same time. 

Now, to figure out how many calories squats burn, you need to take your body weight and the time you are spending while exercising. With this, you need to take the level of intensity of your squats. The intensity means metabolic equivalent value(MET). Like when you are in a seated position, the MET value is 1.

Calories burnt (per minute) = .01175 x weight (in kg) x MET 

Here is an example:  If the weight of the person is 165 pounds and he has performed high-intensity squats for five minutes, then. First, you have to convert weight into kilograms, dividing it by 2.2  165/2.2=75 Kg. The MET value of high-intensity squats is 8 and for low-intensity is 3.5. Now use the formula of MET=> 0175 x 75 x 8 = 10.5 

Not take this value and multiply it by 5 minutes=> 10.5 x 5 = 52.5

So it shows that the person whose weight is 165 pounds performed 5 minutes of squats and burned 52.5 calories. 

How Many Calories Do Squats Burn
How Many Calories Do Squats Burn

How Squats Compare to Other Exercises

When cardio was considered to be the best way to burn calories is long gone. Compound exercises are the best way to burn more calories and also strengthen your muscles to burn a massive amount of energy. Some of the compound exercises that are beneficial for the burn are squats, deadlifts, shoulder presses, pull-ups, bench presses, and triceps.

Squats are picked up for burning more calories. Squats are a great builder of glutes, hamstrings, and quads They involve a lot of work to control weight and help to build apps. Squatting is an effective way to burn calories, and it can help you lose weight. Squats are a great exercise for beginners because they’re low-impact and don’t require any equipment. Squats can help build muscle, which will give you more strength and endurance when you’re doing other exercises.

Squats are the best exercise that you can add to your regular workout routine. They can help you burn calories and build muscle, which is why they’re so popular. That is why they are preferred by everyone among the other exercises. 

Let’s take a look at how many calories do squats burn you can expect to burn while doing squats:

  • 1 rep: 18 calories
  • 2 reps: 34 calories
  • 3 reps: 42 calories
  • 4 reps: 48 calories

The squat is a versatile exercise that helps to target your muscle groups. It is an exercise that challenges most of the muscles of your body. The muscle targeted here is the lower body and not only this, several muscles above your waist help you to perform this compound exercise correctly. The lower muscle targeted over here are:

  • Calves
  • Hip flexor 
  • Hamstrings ( back of thighs)
  • Adductor (groin) 
  • quadriceps( front of thighs)
  • Minimus, medius, and gluteus maximus

So squats target the core muscles of your lower body. The muscles include erector spinae transverse abdominis, rectus abdominis, and obliques. If you perform an overhead squat or back squat, then your back, chest, arms, and shoulder muscles also work. This is how squats help to target your multiple muscle groups at the same time. 

There are so many other exercises that you can combine with squats. Combining them with the other exercises will help you to burn more calories. You are free to add the exercises you want along with squats. Here are some combinations of squats with other exercises that you can try out:

  • Squat + walk: You need to keep your feet and hip and hip wide apart, and your toes should be pointing forward. Keep your chest straight and work four steps forward, and then four steps back and repeat.
  • Squat with side leg lift: Open your feet and shoulder wide apart, and it should be parallel, squat down and lift your left leg from the side and squeeze the glutes. Now step back and lower your squad again. Then repeat it with the right leg.
  • Box squat: It is a great exercise. You need a box that you can use as a chair. You must turn in your position with your shoulders and feet wide apart. You must push your hips back and lower yourself down. You must try to touch the box with your buttocks and then push the ground with your heels so that you can lift yourself back. You just need to touch the box and not sit on it.
  • Burpee squat hold: First take the starting position and then place your hands on the ground and jump your feet back in a plank position. Then jump forward and your toes pointing outward. Stay in a plie squat position and lift your upper body, and then bring your hands back to the ground and repeat.
  • 3-way jump squat: In this position, you need to bring your weight closer, your toes should be pointing forward, knees should avoid touching. Squat down and bring your legs together. Now jump into the air and land on your knees, in the regular position. Jump again and lie in a plie squat. Now, the third time, jump again and come back to the regular position and repeat.
  • Frog squat: Make your feet and shoulder white apart. Squat down with your chest straight and jump towards the sky your fingers must touch the ground.

Maximizing Calorie Burn with Squats

Here are some tips you can follow while you are doing squats so that it can increase your calorie burn.

  • Keep your chest straight and ensure that your hip back is aligned and neutral.
  • Try looking at your knees when you are in the position of the squat and try to correct your position of the ankles. 
  • Your body weight must be on the ankles and not on the toes so that it can target the correct muscles.
  • You must keep your position upright so that it helps to burn more calories. Because if you’re not in the right position, it will not work on the target muscles.
  • Radio performing squad you must activate your core muscles and put pressure on every muscle so that they work actively. You must lower yourself to a comfortable position, and not exceed yourself, because it can cause injury.

If you want to burn more calories, you must increase the intensity of your workout, so that it can burn more calories per minute. You can increase your squat intensity and burn more calories if you follow some steps listed below:

  • You must get fired up: You must perform proper exercises so that your body can fire up and burn more calories. You can start with arms circles, inchworms, and hip openers so that they can make your body more active. Warm-up will be enough for your body.
  • Rest Less: If you want to burn more calories, you should minimize your resting. so that your heart can work for longer. and burn more calories. You must skip the breaks and try to target your muscles.
  • Run, walk… Faster: You must run, walk and perform biking exercises to increase the intensity of the workout as it will help you to burn more calories. 
  • Perform jumping: You must perform more jumping exercises so that you can have more calories and maintain your body weight.
  • Skip Isolation Exercises: Instead of performing cardio workouts, you can try these compound exercises because they target your main muscles and help to maintain a balance in your body.

You can adopt these tips while you perform the exercises so that it helps you to burn more calories. High-intensity workouts will help you burn more calories per minute. 

You can incorporate squats into your workout that will increase your calories burn. Squats are effective exercise as well as challenging that helps to tone your entire body. You can do it at your home or gym anywhere you want. You can add squats to your fitness routine and perform them several times a week. If you’re a beginner, you must perform squats only 15 times so that it does not stretch your muscles and cause pain.

If you want to lose weight, or you might just want to improve your fitness level, you should do running, cycling, and swimming along with cardiovascular exercises per week. You can try strength training exercises and weightlifting exercises as well. You must spot your isolated areas so that the fitness works more efficiently.

5 Squats to Try

Once you have tried the basic squat, then you can try the variations of the Squat exercises. You can. You can start with 3 sets and then go to 15 sets. These will help you to burn more calories and you can do these exercises without any special equipment. 

1. Dumbbell Squat

Dumbbell squat is again a good exercise that you can perform, and they can boost your muscular strength as well. You need to follow some steps while doing the dumbbell squats.

  • You must stand with your hip and feet wide apart and bend your arm to hold the dumbbells. 
  • You must hold the dumbbells in each of your hands so that weight goes on each hand. 
  • Your chin must be at the proper level.
  • Now breathe in when you bend into a scot and breathe out when you raise yourself. And then and then repeat. 

2. Plié Squat

Plié squat Will help you to activate all your inner muscles of the thighs. Plié squats the common move of a ballot, and you don’t have to perform it on a routine. You must focus that your position of the feet must be outward, rather than forward.

  • Open your hip and feet wide apart within an angle of 45 degrees.
  • When you breathe in, you must lower yourself in a squat position and let your hips dip slightly than your knees. 
  • Now, breathe out and return to the original position. You must squeeze those glutes and then press through your heels as you exhale and repeat.

3. Split Squat

 You can perform a split on one leg at a time. It is a lunge as it makes it a split squat, you can choose this to burn extra calories as well as you can add some extra moves to it.

  • You must start this with a lunge position, where one foot is in front of the other foot.
  • Your arms must hang to your sides.
  • Now, breathe in when you lower your knee to the ground and raise your arms to meet your chest level. 
  • Then breathe out and squeeze your bottom and then raise yourself in a standing lunch. 
  • Now repeat the exercise with one leg, and then you can switch to the other.

4. Jump Squat

Jumpscot is an effective exercise that helps to build your speed and boost your strength. It also helps your heart pump as well.

  • First, you need to stand in a squat position, and your arm should be at your side with your hip and feet wide apart.
    Then you must lower yourself behind your arms. 
  • Now, raise yourself and your arms must be forward and jump on the ground and then land. 
  • You can repeat this exercise several times.

5. Squat Pulses

Next, you can perform the squat pulses, as these are the variations that help your muscles to move and work actively.

  • First, get into the squat position. 
  • Then you must lower your squat and hold this position and make your upper body straight.
  • Then weigh your quarter of the way back.
  • Then pulse down and get back to your squat position. 
  • You can repeat and pulse for 30 seconds, or up to one minute.

People Also Ask (FAQ)

Question 1. How many calories do squats burn in a minute?

Answer: Squats burn up to 0.32 calories in a minute, but it also depends upon the wait time and the intensity of the workout. The calories burned to depend upon the weight and size of the person as well as how much time he is taking to perform the squats.

Question 2. Is squatting the best exercise for calorie burning?

Answer: Squatting is one of the best exercises that helps you to burn more calories, rather than spending your time on the treadmill on cardiovascular exercises. So if you want to burn more calories, you must perform some compound exercises and one of them is squats.

Question 3. Can you lose weight by doing squats?

Answer: Squats are one of the best exercises that you can perform regularly. It not only helps to activate your muscles, maintain stability and boost your strength. But it is the best exercise for losing weight, as squats help you to burn more calories and by burning more calories you will be able to lose weight faster.

Question 4. How often should you do squats to burn the most calories?

Answer: If you want to lose weight or burn more calories, you must do squats at least once or twice a week and perform around 5 reps so that they can help you to lose weight faster and burn more calories.

Question 5. What muscles do squats target during calorie burning?

Answer: Squats target your muscles like the quadriceps, glutes, calves, abdominals, and hamstrings. When the target is on these muscles, it will help you to burn more calories.

Question 6. Can you burn a lot of calories with bodyweight squats only?

Answer: If you perform one squat at average intensity, you will be able to burn 0.32 calories, that is, around 8 calories every minute. So if you are performing body-weight squats, you can burn more calories.

Question 7. How to increase calorie burn while doing squats?

Answer: You can increase your calorie burn while doing skorts by doing more intense workouts and combining these quotes with other exercises so that it helps you to burn more and more calories in a minute.


Now you can understand that squats are a great way you can do your workout, as it helps in burning more calories. The number of calories you burn depends upon the squats you are performing. Squats provide you with lots of benefits as well. Squatting forces you to use every muscle in your body–your core, back, and legs all have to work together to keep you upright. This helps build up muscle mass and burn fat.

Squats also help improve your balance by strengthening the muscles that help stabilize your body. This means that when you squat down and stand back up again, you’ll be able to keep yourself from falling over! The squat is a high-intensity workout, which helps you to lose more calories in a minute. The number of calories you burn in a minute will depend upon the number of squats you are performing. You can easily calculate the number of calories burnt by the formula of MET.

While doing squats you must ensure some safety tips:

  • All these perform a warm-up exercise before you start doing squats. 
  • You must keep your back straight.
  • Your knees should line with your feet.
  • You must avoid large weight increases.
  • You can hire a personal trainer so that he can help you with the proper position of the squat.

You must maintain a proper position in the squat so that it can help you burn more calories. You must follow the proper procedure of the squat as it can result In causing different health injuries as well. If you’re a beginner, you must start your squat with a low count, so that it does not cause you any bodily injury. Squats are an exercise that involves weight, time, and the intensity of the workout so that you can burn more calories. Squats are the most preferred exercise by everyone. You can easily incorporate many other exercises along with squats. Squats provide a lot of health benefits:

  • It strengthens the muscles in your legs
  • Strengthens your lower back 
  • Improves flexibility
  • Burn more calories 
  • It helps to strengthen your knee joint

But squats do have some disadvantages as well. If you do not perform squats in a proper position, you can experience knee pain. So you need to ensure that whenever you are doing Scott, you must perform it in a proper position so that you can avoid the risk of injury and damage to your knees or pain in your lower back. Now you have a proper guide of how many calories squats burn so that it can help you to lose weight fast. Along with you add a lot of variations as discussed above.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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