Squatting Burns Approximately 3-5 Calories Per Minute

Calorie burn from squats varies based on body weight, intensity, and duration. A 150-pound person burns roughly 3-5 calories per minute during standard bodyweight squats.

Factors Affecting Calorie Burn

  • Body weight: Heavier individuals burn more calories
  • Exercise intensity: Faster, explosive movements increase burn
  • Duration: Longer sessions yield higher totals
  • Equipment used: Dumbbells or barbells add resistance

Calorie Burn Comparison

MethodCalories Burned/MinuteAverage Duration
Basic Bodyweight Squats3-410-15 minutes
Squats with Dumbbells4-610-12 minutes
Jump Squats5-78-10 minutes

Effective Squat Variations

  1. Bodyweight squats - beginner friendly
  2. Goblet squats - added resistance
  3. Pistol squats - advanced single-leg
  4. Bulgarian split squats - unilateral training

Maximizing Calorie Burn

Combine squats with other exercises for full-body calorie burning. Add cardio intervals or circuit training to boost overall energy expenditure.