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“ugh, I hate doing squats.” if you find yourself saying this, remember that squat is the most effective way to burn that extra body fat you might be carrying. It is not there to only give you a toned butt and thigh, it has a bigger purpose than that. People who say, “I already have a big butt and don’t want it any bigger”, fail to understand that squat is very necessary to work the muscles in the legs so that your body gets a grip of balance and attain an overall strength and flexibility.
Squatting is basically a functional movement that you perform in your everyday activities without even realizing it. When you are lifting boxes, caressing your pet, or just trying to sit. But the question is, do these squats matter?
How Many Calories Can You Burn Doing Squats?
To find out how your squat set is helping you burn calories, there are a few factors to bear in mind:
- Calculate your body weight in kilograms (kg)
- keep an account of the time you spend exercising
- MET value
You must think, what is a MET now? Well, it’s your metabolic equivalent. The MET value helps you understand how many calories you can burn by squatting at any given intensity. There is a certain formula that will help you calculate it easily, but you can also make estimations by evaluating how you feel when you are exercising.
Are you able to talk while squatting? That means you are only putting light-to-moderate effort, which brings your MET value to 3.5.
Are you unable to catch a breath and are finding it difficult to talk? Then you are definitely going all in vigorously, which pulls up your MET value to 8.0.
If you are a fitness fanatic and cannot wait to burn those calories, you might be eager to know if your exercise is paying off. You do not need a trainer or dietician to do the calculation for you; it is easy enough to do it yourself.
Total calories burnt in a minute = 0.0175 x MET x weight (in kgs)
To convert pounds to kilograms, just divide the number of pounds by 2.2.
Let’s say, jack weighs 165 pounds currently and is trying hard to lose a few pounds.
For converting pounds to kilograms, divide 165 lbs/2.2 = 75 kgs
As jack is in a bit of a time crunch, he is really going at it, so his met value is 8.0.
Number of calories burnt in a minute = 0.0175 x 8 x 75 = 10.5
Therefore, jack is currently sweating it out at a rate of 10.5 calories per minute.
How Many Calories Does 100 Squats Burn?
Let’s take an example of a person whose weight is 150 pounds (68 kgs) and can do 40 squats per minute. So, he or she will burn 5.95 calories in a minute. Following a similar speed, the person will complete 100 squats within 3 minutes, burning a total of 15 calories.
Studies show that with the same weight and a different speed, another person can burn more calories. The number of calories burnt depends on the body weight and the time spent.
How Many Calories Does 30 Squats Burn?
Taking into consideration the same situation as above, if the person with 150 lbs continuous to do 30 squats per minute, he will complete 100 squats in about 3 minutes, burning a bit over 50 calories.
How Many Calories Does 10 Squats Burn?
When the speed is less, he will take more time, burning only 50 calories in 10 minutes.
How Many Calories Does 20 Squats Burn?
Going at a speed of 20 squats per minute, the person will only be able to burn 25 calories in 5 minutes.
How Many Calories Does 40 Squats Burn?
When he is taking up 40 squats in a minute, he will burn 5.95 calories in that minute.
How Many Calories Does 60 Squats Burn?
As he tries to increase the speed, even though 60 squats in a minute is hard to achieve, with practice and patience, he will be able to burn over 10 calories in 2 minutes.
Benefits of Squat
A squat is a basic exercise that doesn’t require a lot of techniques from your side and can be done without any special equipment.
1. Make the Core Strong
Strengthening your core muscles makes it easier for you to turn, bend, and even stand. You achieve a good posture, improve your balance, and reduce the chances of lower back pain.
2. Lesser Risks of Injuries
As you get a firm hold of your balance and ease your mobility, your risk of getting injured is reduced. Incorporating squats into your workout routine also will eventually make your tendons, ligaments, and bones strong.
The best app to help you keep your calories in check
If the above calculations were mind-boggling for you and you did not want to arouse your math horrors, you can check the exercise app android and ios provide Deposit The Work.
It is a dream destination for people who shy away from working out at the gym or can’t afford the unnecessarily expensive membership fees. Deposit The Work app brings the workout station to your phone. No matter what your jam is, upper body workout, legs core, HIIT, or mobility training, the app has got it all.
It is not only informative but also fun and easy to understand because the app uses videos to train you. It comprises over 300 workout videos. You can play any of them any day and pump up your body.
You must be thinking now that exercises are sorted, what about diet? Well, the iPhone exercise app comes with a dedicated nutrition section. You can scroll through it and choose a diet that aligns with your fitness goals and body structure. They will suggest to you how many portions you need to intake and what nutrition you require. Also get ready to cook some yummy, healthy recipes with the cooking instructions.
So, You Do Not Need a Gym Trainer or Dietitian Anymore, What Else Can You Ask?
Well, here is another cherry on the cake, the app also allows you to shop the most stylish and trendy workout apparel with fun colors and geometric cutouts. The comfortable fabrics are the latest discoveries in exercise science that are aimed to make you feel amazing while working out.
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