The Number of Squats It Takes to Burn 3500 Calories

Squats are a popular calisthenic and weightlifting exercise. When you perform squats you target all the muscles in your lower body while burning calories that can aid in weight loss. As you may know, counting calories is key to managing your weight. Because everyone performs squats at a different pace, it is more ideal to count the time it would take for you to burn 3,500 calories with squats.

An exercise group doing squats with kettleballs outside. (Image: CREATISTA/iStock/Getty Images)

Proper Squat Form

Squats can be performed using only your bodyweight, while holding dumbbells or using a squat machine at a health club. The position of your body is the same for each method. The most important thing to remember is to move slowly and keep your knees behind your toes. If your toes extend over your knees you increase the risk for knee pain and injury. Stand straight up with your feet 2 to 3 feet apart. Slowly bend your knees and lower your body into a squat. Go as low as you can or until your thighs are even with the ground, stand back up and repeat.

Calories Per MInute

The amount of calories you burn during any exercise is based on your weight, intensity of the activity, type of activity and the duration. According to What's Cooking America, you can find out how many calories you burn in one minute doing squats by multiplying .096 by your weight in pounds. For example, someone who weights 150 lb. would determine that .096 x 150 = 14.4 calories per minute. To find out how long you have to do squats to reach 3,500 calories you would then divide 3,500 by the answer from the previous equation. Therefore, 3,500/14.4 = 243.

Squat Sessions

Knowing the calories you are burning can go a long way in helping you reach your weight loss or fitness goals. For every 3,500 calories you burn you can lose 1 lb. of weight. It'll take several hours to burn this many calories with squats alone. You can then decide to complete all of the squats in one session or split it up over the course of a few days.

Mix It Up

Performing squats for a long time can make your muscles tired and sore. It can also cause joint pain in your ankles or knees. Consider other similar exercises that burn calories and tone the same muscle groups. Lunges, step-ups, the leg press and leg curl target the hamstrings, glutes and quadriceps muscles in your lower body. Alternating the type of exercise you perform can also help prevent you from hitting a plateau in your results.

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