How Many Calories Can You Burn From 100 Squats?

Man leading group of people in boot camp exercises, rear view
Squats are a type of exercise known as calisthenics. (Image: Mike Powell/Digital Vision/Getty Images)

The amount of calories you burn while exercising is formulated based on the intensity of the exercise and your weight. According to Calorie Lab, a 135-pound person doing squats for 15 minutes can burn 108 calories.

Calories Burned Formula

Exercise 4
Add weights to increase the intensity of your workout. (Image: Jani Bryson/iStock/Getty Images)

PeerTrainer, a fitness website, explains that you can estimate the number of calories you burn during exercise with this formula: (METs x 3.5 x weight in kilograms ÷ 200) x duration in minutes = calories burned. METs, or metabolic equivalent units, represent your intensity level.

Activity Guide

Group Of People Exercising Street With Personal Trainer
A fitness group doing squats. (Image: monkeybusinessimages/iStock/Getty Images)

The Compendium of Physical Activities Tracking Guide, developed by Stanford University professor William L. Haskell, is a list of activities and MET values. Squats have a MET value of 8.0, if you are working out rigorously — like doing 100 squats in just a few minutes. If it takes you more than 10 minutes to do 100 squats, your MET value will be closer to 3.5.

Metablic Equivalent Units

If you weigh 135 pounds and do 100 squats in five minutes with a METs value of 8.0, you will burn about 43 calories. If you do 100 squats in 10 minutes, while weighing 135 pounds, with a METs value of 3.5, you will burn 37 calories.

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