How many calories do squats burn? Regular squats burn approximately 0.32 calories per squat for a 70kg person, meaning 100 squats burn around 32 calories.
Understanding how many calories do squats burn is essential for anyone looking to lose weight, build muscle, or track their fitness progress. Squats are one of the most effective bodyweight exercises that work multiple muscle groups simultaneously. Whether you’re doing regular squats, weighted variations, or sumo squats, knowing the calorie burn helps you plan better workouts.
The question “how many calories do squats burn?” depends on several factors including your body weight, exercise intensity, and squat variation. On average, a person burns about 8 calories per minute doing squats. This means that understanding how many calories do squats burn can help you create more effective workout routines and achieve your fitness goals faster.
In this article, we’ll explore everything about squat calorie burn, from basic calculations to advanced variations. You’ll learn exactly how many calories do squats burn for different body weights, intensities, and squat types. We’ll also cover weighted squats, sumo squats, and provide practical calculators to help you track your progress.
Table of Contents
How Many Calories Do Squats Burn?
Learning how many calories do squats burn requires understanding the basic mechanics of energy expenditure during this exercise. Regular bodyweight squats burn approximately 8 calories per minute for an average person weighing 70kg. This calculation is based on the Metabolic Equivalent of Task (MET) value, which measures exercise intensity.
The number of calories squats burn varies significantly based on your body weight and exercise intensity. A lighter person will burn fewer calories, while a heavier person burns more during the same squat session. The question of how many calories do squats burn becomes more complex when you consider different squat variations and intensities.
| Body Weight (kg) | Calories per Minute | Calories per Squat | 100 Squats Burn |
|---|---|---|---|
| 55 | 6.2 | 0.25 | 25 calories |
| 65 | 7.3 | 0.29 | 29 calories |
| 75 | 8.4 | 0.32 | 32 calories |
| 85 | 9.5 | 0.38 | 38 calories |
| 95 | 10.7 | 0.43 | 43 calories |
Factors That Affect Calorie Burn in Squats
Understanding the key factors that determine how many calories do squats burn helps optimize your workout effectiveness. Multiple variables influence energy expenditure during squat exercises, from personal characteristics to exercise execution methods. These factors work together to create the total calorie burn rate during your squat sessions.
1. Body Weight Impact
Your body weight is the most significant factor determining how many calories do squats burn during exercise sessions. Heavier individuals burn more calories because they must move more mass against gravity during each squat repetition. This relationship is linear, meaning a 20% increase in body weight typically results in approximately 20% more calories burned per minute.
2. Exercise Intensity Level
The intensity level dramatically affects how many calories do squats burn per workout session. Light-intensity squats with slow, controlled movements burn fewer calories than high-intensity variations. Jump squats, pulse squats, and rapid repetitions can increase calorie burn by 50-100% compared to standard squats, making intensity a crucial variable.
3. Exercise Duration
The total time spent doing squats directly impacts how many calories do squats burn during your workout. Longer exercise sessions naturally result in higher total calorie expenditure. However, maintaining proper form throughout extended sessions is crucial for safety and effectiveness. Most people can sustain moderate-intensity squats for 15-30 minutes continuously.
4. Muscle Mass and Fitness Level
Your current muscle mass and fitness level significantly influence how many calories do squats burn per session. Individuals with more muscle mass typically burn more calories at rest and during exercise. Additionally, fitter individuals may burn calories more efficiently while maintaining higher intensities for longer periods, affecting overall energy expenditure.
5. Age and Gender Factors
Age and gender play important roles in determining how many calories do squats burn during exercise. Generally, younger individuals tend to burn calories at higher rates due to faster metabolisms. Men typically burn more calories than women during the same exercise due to differences in muscle mass, body composition, and metabolic rates.
How Many Calories Do Weighted Squats Burn?
Understanding how many calories do weighted squats burn helps you maximize your workout effectiveness. Adding external weight increases the energy requirement, making weighted squats burn significantly more calories than bodyweight versions. The additional resistance forces your muscles to work harder, increasing overall energy expenditure.
When exploring how many calories do weighted squats burn, the weight amount and your body weight both matter. Generally, adding 10-20kg of weight can increase calorie burn by 30-50%. This makes weighted squats an excellent choice for those wondering how many calories do squats burn when looking to maximize their workout efficiency.
| Weight Added (kg) | Multiplier | 70kg Person Burns | 85kg Person Burns |
|---|---|---|---|
| Bodyweight only | 1.0x | 8 cal/min | 9.5 cal/min |
| 10kg added | 1.3x | 10.4 cal/min | 12.4 cal/min |
| 20kg added | 1.6x | 12.8 cal/min | 15.2 cal/min |
| 30kg added | 1.9x | 15.2 cal/min | 18.1 cal/min |
Check out our how to lift heavier weights guide to progress safely with weighted squats.
How Many Calories Do You Burn by Doing 100 Squats?
Many fitness enthusiasts want to know exactly how many calories do you burn by doing 100 squats as a benchmark for their workouts. The answer varies based on your body weight and squat intensity, but we can provide accurate estimates for different scenarios.
For a 70kg person doing 100 standard squats at moderate intensity, the calorie burn is approximately 32 calories. This calculation assumes about 25 squats per minute, taking 4 minutes to complete 100 repetitions. The question of how many calories do you burn by doing 100 squats becomes more interesting when we consider different body weights and intensities.
- 55kg person: Burns approximately 25 calories doing 100 squats
- 65kg person: Burns approximately 29 calories doing 100 squats
- 75kg person: Burns approximately 32 calories doing 100 squats
- 85kg person: Burns approximately 38 calories doing 100 squats
- 95kg person: Burns approximately 43 calories doing 100 squats
- Jump squats: Increase calorie burn by 50-70% for same repetitions
- Weighted squats: Can double calorie burn depending on weight added
How Many Calories Do Sumo Squats Burn?
Understanding how many calories do sumo squats burn compared to regular squats helps optimize your workout routine. The wider stance and different muscle activation pattern create unique energy expenditure benefits. Sumo squats engage additional muscle groups including inner thighs and glutes more intensively than standard squats.
Sumo squats offer a unique variation that many wonder about when asking how many calories do sumo squats burn compared to regular squats. The wider stance and different muscle activation pattern can slightly increase energy expenditure. Sumo squats typically burn 10-15% more calories than regular squats due to the increased range of motion and different muscle engagement.
| Body Weight (kg) | Regular Squats (cal/min) | Sumo Squats (cal/min) | Difference | 100 Sumo Squats |
|---|---|---|---|---|
| 55 | 6.2 | 7.1 | +14.5% | 28 calories |
| 65 | 7.3 | 8.4 | +15.1% | 33 calories |
| 75 | 8.4 | 9.7 | +15.5% | 37 calories |
| 85 | 9.5 | 10.9 | +14.7% | 44 calories |
| 95 | 10.7 | 12.3 | +15.0% | 49 calories |
When determining how many calories do sumo squats burn, consider that the wider stance engages additional muscle groups including inner thighs and glutes more intensively. This increased muscle activation contributes to higher energy expenditure. For a 70kg person, sumo squats burn approximately 9 calories per minute compared to 8 calories for regular squats.
The question of how many calories do sumo squats burn becomes relevant for those looking to target different muscle groups while maintaining high calorie burn. The exercise requires more stability and engages core muscles more intensively, contributing to the increased energy expenditure compared to standard squat variations. Understanding how many calories do squats burn helps optimize workout selection.
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Squat Variations and Their Calorie Burn
Different squat variations significantly impact how many calories do squats burn during your workout sessions. Understanding these variations helps you choose the most effective exercises for your fitness goals. Each variation targets muscles differently and requires varying energy expenditure levels.
Exploring how many calories do squats burn across different variations allows you to customize your workout intensity. Jump squats, pulse squats, and plyometric variations can dramatically increase calorie burn compared to standard squats. Here’s a breakdown of popular variations and their calorie burn rates.
| Squat Variation | Calorie Multiplier | 70kg Person (cal/min) | Difficulty Level |
|---|---|---|---|
| Regular Squats | 1.0x | 8 | Beginner |
| Sumo Squats | 1.15x | 9.2 | Beginner |
| Jump Squats | 1.7x | 13.6 | Intermediate |
| Pulse Squats | 1.3x | 10.4 | Intermediate |
| Single-leg Squats | 1.4x | 11.2 | Advanced |
| Bulgarian Split | 1.2x | 9.6 | Intermediate |
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1. Jump Squats
Jump squats dramatically increase how many calories do squats burn by adding explosive movement and cardiovascular challenge. The plyometric nature requires significantly more energy expenditure, burning approximately 70% more calories than regular squats for the same duration. This variation combines strength training with high-intensity cardio benefits effectively.
2. Pulse Squats
Pulse squats increase time under tension, affecting how many calories do squats burn by maintaining muscle engagement for longer periods. The constant muscle activation and reduced rest between repetitions increases overall energy expenditure by approximately 30% compared to standard squats. This technique builds endurance while burning additional calories.
3. Single-leg Squats (Pistol Squats)
Single-leg squats represent an advanced variation that significantly impacts how many calories do squats burn per repetition. The unilateral movement requires tremendous balance, stability, and strength, increasing energy expenditure by approximately 40% compared to regular squats. This challenging variation also improves functional strength and coordination.
4. Bulgarian Split Squats
Bulgarian split squats offer a unique approach to understanding how many calories do squats burn with elevated rear foot positioning. This variation increases range of motion and unilateral muscle engagement, burning approximately 20% more calories than standard squats. The elevated position challenges stability and requires additional core activation.
5. Weighted Squats
Weighted squats provide the most dramatic increase in how many calories do squats burn by adding external resistance. Adding 10-20kg can increase calorie expenditure by 30-50%, making this variation extremely effective for maximizing energy burn. The additional load challenges all muscle groups more intensively.
Learn more about calisthenics at home no equipment to expand your bodyweight exercise routine.
How Many Calories Do Squats Burn Calculator?
Creating an accurate understanding of how many calories do squats burn calculator requires using the proper formula and variables. The most reliable method uses MET values, body weight, and exercise duration to calculate energy expenditure. Professional fitness calculators use this scientific approach for accuracy.
When using any calculator to determine how many calories do squats burn, input your exact body weight, exercise duration, and intensity level. Most calculators use the formula: (MET × body weight in kg × 3.5) ÷ 200 × minutes of exercise. This provides accurate calorie burn estimates for planning your workouts.
- Basic Formula: (MET × body weight kg × 3.5) ÷ 200 × minutes
- MET Values: Regular squats = 5.5, Vigorous squats = 8.0
- Input Variables: Body weight, exercise duration, intensity level
- Accuracy Factors: Age, fitness level, and proper form affect results
- Online Tools: Use multiple calculators for comparison and accuracy
- Mobile Apps: Many fitness apps include built-in squat calorie calculators
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Tips to Maximize Calorie Burn During Squats
Maximizing how many calories do squats burn requires strategic approaches to intensity, duration, and form. Proper technique ensures you’re engaging the right muscle groups while maintaining safety throughout your workout. Several methods can significantly increase the calorie burn rate of your squat sessions and help answer how many calories do squats burn more effectively.
Understanding how to optimize your squat routine helps answer the question of how many calories do squats burn more effectively. Combining different techniques and maintaining consistency in your approach leads to better results and higher energy expenditure during each workout session.
- Increase Intensity: Add jump variations or increase squat speed for higher calorie burn
- Add Weight: Use dumbbells, barbells, or resistance bands to increase energy expenditure
- Extend Duration: Longer squat sessions naturally burn more total calories
- Combine Variations: Mix different squat types within single workout sessions
- Maintain Proper Form: Correct technique engages more muscles and burns more calories
- Reduce Rest Periods: Shorter breaks between sets keep heart rate elevated
- Create Circuits: Combine squats with other exercises for continuous calorie burn
- Track Progress: Monitor improvements in duration and repetitions completed
Explore our how to burn 500 calories a day strategies to incorporate squats into larger fitness goals.
Common Mistakes That Reduce Calorie Burn
Several common mistakes can significantly reduce how many calories do squats burn during your workout sessions. Poor form not only increases injury risk but also reduces muscle engagement and energy expenditure. Understanding these mistakes helps you maximize the effectiveness of every squat session and ensures optimal results when asking how many calories do squats burn.
Recognizing form errors that impact how many calories do squats burn ensures you’re getting the most from your exercise time. Proper technique, appropriate intensity, and consistent effort are crucial for optimizing calorie burn and achieving your fitness goals through squat exercises.
Poor Depth and Range of Motion
Shallow squats significantly reduce how many calories do squats burn by limiting muscle engagement and range of motion. Full-depth squats activate more muscle fibers and require greater energy expenditure, increasing overall calorie burn by up to 40% compared to partial-range movements.
Incorrect Breathing Patterns
Improper breathing affects how many calories do squats burn by reducing exercise efficiency and limiting performance. Proper breathing techniques help maintain intensity levels and allow for longer, more effective squat sessions that burn more total calories.
Safety Considerations for High-Calorie Squat Workouts
Understanding safety protocols becomes crucial when focusing on how many calories do squats burn through high-intensity sessions. Proper warm-up, correct form, and appropriate progression prevent injuries while maximizing calorie burn. Safety should never be compromised for higher calorie expenditure rates when determining how many calories do squats burn.
When pushing to maximize how many calories do squats burn, listen to your body and respect physical limitations. Gradual progression, adequate recovery, and proper technique ensure sustainable long-term results. These safety considerations help maintain consistent workout schedules without setbacks from preventable injuries.
For injury prevention, check our warm up exercises for beginners before starting intense squat sessions.
Comparing Squats to Other Exercises
Understanding how many calories do squats burn compared to other popular exercises helps you make informed workout decisions. This comparison reveals squats rank among the top calorie-burning bodyweight exercises, offering excellent efficiency for time invested in your fitness routine.
Understanding how many calories do squats burn compared to other exercises helps you make informed workout decisions. Squats rank among the top calorie-burning bodyweight exercises, offering excellent efficiency for time invested. This comparison helps you understand where squats fit in your overall fitness routine.
| Exercise | Calories/Min (70kg) | Calories/100 Reps | Equipment Needed | Muscle Groups |
|---|---|---|---|---|
| Regular Squats | 8 | 32 | None | Legs, Glutes, Core |
| Push-ups | 7 | 28 | None | Chest, Arms, Core |
| Burpees | 12 | 48 | None | Full Body |
| Lunges | 9 | 36 | None | Legs, Glutes |
| Jumping Jacks | 8 | 32 | None | Full Body |
| Mountain Climbers | 10 | 40 | None | Core, Legs, Arms |
When evaluating how many calories do squats burn versus other popular exercises, consider both immediate calorie burn and long-term muscle building benefits. Squats provide excellent value by combining strength training with cardiovascular benefits, making them highly efficient for overall fitness goals.
Learn about calories burned in lunges to compare with squat calorie burn rates.
Creating Effective Squat Workout Routines
Designing workout routines that maximize how many calories do squats burn requires balancing intensity, volume, and recovery periods. Effective programming includes various squat types, appropriate rest intervals, and progressive overload principles to ensure continuous improvement and sustained calorie burn rates.
Designing workout routines that maximize how many calories do squats burn requires balancing intensity, volume, and recovery. Effective programming includes various squat types, appropriate rest periods, and progressive overload principles. These routines help you consistently burn calories while building strength and endurance.
| Routine Type | Duration | Reps/Sets | Estimated Calories (70kg) | Rest Period | Difficulty |
|---|---|---|---|---|---|
| Beginner | 15 minutes | 3×15 each variation | 120 calories | 60 seconds | Easy |
| Intermediate | 25 minutes | 4×20 each variation | 200 calories | 45 seconds | Moderate |
| Advanced | 35 minutes | 5×25 each variation | 280 calories | 30 seconds | Hard |
| HIIT Circuit | 20 minutes | 30 sec on/15 sec off | 160 calories | 15 seconds | Very Hard |
| Endurance | 45 minutes | 2×100 each variation | 360 calories | 90 seconds | Moderate |
| Strength Focus | 30 minutes | 5×8 weighted | 240 calories | 2 minutes | Hard |
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Strategic workout design ensures you’re optimizing how many calories do squats burn while avoiding overtraining and injury. Combining different squat variations, intensities, and durations creates engaging workouts that maintain high calorie burn rates throughout your fitness journey.
Incorporate does calisthenics build muscle principles to complement your squat routine.
Tracking Progress and Results
Monitoring how many calories do squats burn during each workout session helps track progress and maintain motivation. Consistent tracking reveals patterns, improvements, and areas needing adjustment in your fitness routine. This data-driven approach ensures continuous progress toward your calorie burn and fitness goals.
Learn about how many push ups to burn 100 calories for upper body calorie burning comparison.
Effective tracking methods for how many calories do squats burn include workout logs, fitness apps, and heart rate monitors. Regular assessment of your progress helps maintain motivation and allows for timely adjustments to your squat routine for optimal results.
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Conclusion
Understanding how many calories do squats burn empowers you to make informed decisions about your fitness routine. Squats offer excellent calorie burn potential while building functional strength and muscle mass. With proper technique, appropriate intensity, and consistent effort, squats can be a cornerstone exercise for achieving your fitness and weight loss goals effectively.
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How Many Calories Do Squats Burn? – FAQs
How many calories do squats burn per squat?
Regular squats burn approximately 0.32 calories per squat for a 70kg person, varying based on body weight and intensity level.
How many calories do you burn by doing 100 squats?
A 70kg person burns approximately 32 calories doing 100 squats, with heavier individuals burning more calories per repetition.
How many calories do weighted squats burn compared to bodyweight?
Weighted squats can burn 30-50% more calories than bodyweight squats, depending on the additional weight used during exercise.
How many calories do sumo squats burn versus regular squats?
Sumo squats burn approximately 10-15% more calories than regular squats due to increased range of motion and muscle engagement.
How many calories do squats burn per minute?
Regular squats burn approximately 8 calories per minute for a 70kg person at moderate intensity levels.
How many calories do you burn by squats in 10 minutes?
A 70kg person burns approximately 80 calories doing squats for 10 minutes at moderate intensity.
How many calories do u burn doing squats for 30 minutes?
Thirty minutes of squats burns approximately 240 calories for a 70kg person at moderate intensity.
How many calories do squats burn calculator accuracy?
Squat calorie calculators are generally 85-90% accurate when using correct body weight, intensity, and duration inputs.
How many calories do you burn by doing 1000 squats?
A 70kg person burns approximately 320 calories doing 1000 squats, taking roughly 40 minutes to complete.
How many calories do squats burn for weight loss?
Squats can contribute significantly to weight loss by burning 240-480 calories per hour depending on intensity and body weight.
