Squats are an exercise that can be performed using your own bodyweight or with additional weight. They target virtually all muscles in your legs, boosting power for jumping and sprinting while burning calories and contributing to weight loss.
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The amount of calories you burn while exercising depends on the type of exercise as well as your weight and exercise duration. Squats are a weight-bearing activity, meaning your body must work against force to perform its task. The amount of calories you burn will also differ depending on the amount of weight you have to lift.
To calculate the amount of calories you burn while doing squats without additional weights, multiply your weight by .096. Take the answer and multiply it by the amount of minutes you perform the exercise. For instance, if you weigh 160 lbs. and you take 15 minutes to complete your squats, you will burn approximately 230 calories.
Squats can help tone your buttocks, thighs and calves and improve your strength and endurance. According to Mayoclinic.com, including weight lifting in your exercise routine can "maintain joint flexibility, increase bone density and better manage your weight."