Calories Burned Performing Squats - Estimates by Type, Weights

Calculating Calorie Burn from Squats

Squats are one of the most effective compound exercises for building lower body and core strength. They work multiple major muscle groups at once – quadriceps, hamstrings, glutes, and abs. This makes squats an efficient strength training and muscle-building move.

But squats also burn a significant number of calories, making them a great exercise for weight loss and cardiovascular fitness. The more squats you do, the more energy your muscles expend, tapping into fat stores for fuel.

Calorie Burn Factors

Several key factors determine exactly how many calories you burn doing squats:

Your Weight

Heavier people burn more calories performing squats than lighter people. More body weight requires greater energy expenditure to move up and down.

Squat Variation

The type of squat you do affects calorie burn. Basic bodyweight squats burn fewer calories than weighted back squats holding a barbell across your shoulders.

Intensity & Duration

The longer you squat and the faster you perform reps burns more calories in a session. Interval training with bursts of low and high intensity further increases burn.

Fitness Level

Beginners use more energy to squat than experienced exercisers. As your body adapts, you become more efficient, lowering calorie burn for the same squats.

Calorie Estimates

With so many factors involved, it’s challenging to provide exact calorie counts. However general estimates based on common squatting scenarios provide a helpful benchmark.

Bodyweight Squats

A 125 lb person burns around 112 calories per 30 minutes doing moderate pace bodyweight squats.

The same person doing more challenging plyometric bodyweight squats for 30 minutes can burn 168 calories.

Weighted Back Squats

Weighted back squats utilize higher muscle mass so burn more calories. A 150 lb person doing 30 minutes of vigorous back squats with 100 lb of weights may burn around 264 calories.

The same person doing very high intensity squat intervals with the 100 lbs might burn up to 396 calories in 30 minutes.

Factors That Increase Calorie Burn

You can maximize calories burned doing squats by:

• Using heavier weights like barbells or kettlebells
• Performing jump or plyometric squats
• Increasing reps continuously without rest
• Going for longer workout duration
• Minimizing rest between sets
• Incorporating high intensity intervals
• Maintaining proper form and depth

Squat Calories Burned By Muscle Group

Squats engage some major muscle groups together, leading to high calorie burn.

Glutes

Glutes power hip extension to stand you up from the squat lowering phase. Bigger, stronger glutes burn more calories.

Quadriceps

Front thigh quadriceps eccentrically control squat descent while firing concentrically to straighten knees as you stand.

Hamstrings

The hamstrings at the back of your thighs work isometrically to stabilize squatting motion and alignment.

Core

Abdominals and obliques fire constantly to keep your torso and pelvis stabilized as you move up and down.

Boosting After Burn Effects

High volume, high intensity squat training triggers excess post-exercise oxygen consumption (EPOC). This bumps calorie burn even after your workout ends.

Combining squats with other compound lifts maintains elevated calorie expenditure by fueling muscle protein synthesis to repair and strengthen.

Nutrition Support for Squat Calorie Burn

Fueling properly helps your body maximize the benefits of squat-related calorie expenditure and after burn activity:

Protein Sources

Consuming protein from meat, fish, beans, nuts or supplements aids post-workout muscle rebuilding and recovery.

Complex Carbohydrates

Whole grains, vegetables and fruits supply muscle glycogen energy stores and micronutrients for exertion.

Healthy Fats

Omega-3s from seeds, olive or coconut oil reduce inflammation so muscles heal optimally after training.

Proper Hydration

Drinking enough water prevents dehydration and transports nutrients to stressed muscles for repair.

Squats Burn Calories and Strengthen Simultaneously

Squatting helps burn significant calories and body fat while building formidable lower body muscle and cardiovascular fitness.

Mixing up variations, intensity, volume, and training structure enables progressive overload so your body keeps burning at its peak through a plateau-proof squat routine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.