If you are searching for an effective exercise that requires no equipment, you may find yourself practicing a squat thrust. During squat thrusts, otherwise known as burpees, your heart rate will increase, which burns calories. Squat thrusts are also a strengthening exercise, and building muscle tissue also burns calories. The more calories you burn, the more weight loss you can achieve.
Squat Thrusts
You begin a squat thrust in a standing position with your hands at your sides. The squat is completed by lowering your hands to the floor, bending your knees and sinking your hips. Perform the thrust by hopping both feet behind you to a distance that finishes the move with you in an upper pushup position. To return to standing, hop your feet between your hands and then stand tall. You can add a complete pushup in the middle of the squat thrust for a variation.
Duration
The longer you perform a squat thrust, the more calories you burn which will increase your weight loss. "Women's Health Magazine" suggests beginning with 30 seconds of squat thrusts followed by one minute of rest and then repeat. Your heart rate will increase during this exercise and the longer you keep your heart rate elevated, the more calories you can burn. "Fitness Magazine" includes a one-minute squat thrust for the last minute of their eight-minute workout routine.
Muscles
During a squat thrust, you use lower body, upper body and core muscle tissue. Your legs support the squat and the thrust. Your arms, legs and core, support the upper push up position. Your muscles respond to this training by increasing in muscle size and strength. Your muscle aids weight loss even when you are not exercising. One pound of muscle tissue burns approximately seven to 10 calories each day, according to Dr. Cedric X. Bryant writing for the American Council on Exercise's "Fitness Matters," March 2006 issue.
Calories
While research is limited on the number of calories burned during each squat thrust, the knowledge that squat thrusts burn calories is consistent. The more you weigh, the more calories you will use as you have to move a heavier amount of weight throughout the exercise. The squat thrust, which can be done every other day as part of your workout routine, will increase your caloric expenditure leading to weight loss.
References
- "Fitness Magazine": 8 Minute Workout: Quickie Calorie Blaster; Jennifer Matarazzo
- "Womens Health Magazine": Squat Thrusts
- Athlonelite: The Down and Dirty Doin' Burpees Century Club
- The American Council on Exercise: "ACE Fitness Matters"; One of the More Common Perceptions in Some Fitness Circles is that Strength Training Individuals Lose Weight because One Pound of Muscle Can Burn Approximately 30 to 50 Calories Per Day; Dr. Cedric X. Bryant; March 2006
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