Do Squats Burn Belly Fat?

If you’re carrying huge amounts of fat on your belly, don’t worry because you’re not alone. The reason why you want to perform squats is you want that extra fat on your belly to be burn. Everyone wants to have a good appearance when they wear their shirt or going to the beach.

Squats burn fat, but you cannot selectively burn the belly part. Not just with your belly fat, but also the other fats that are present in your body. This is considered a compound exercise because a lot of muscles are used when doing squats. When you perform squats, you demand effort from your body because it’s a difficult exercise, and the effort that you applied can help remove excess fat.

To know more about the in-depth explanation of doing squats and burning belly fat at the same time, I’m going to explain it in this article. Let’s keep on reading.

Do Squats Burn Belly Fat?

When performing squats, you cannot select which fat will be burned on your body. It does not directly hit your belly fat. It’s just that, your core is worked when doing squats. It is not reduced in concentrated areas, it’s reduced as a whole.

 Not just burning fats, squats are also great for building muscles. The squats that you perform at the gym require a lot of strength and power, in addition to that, it increases your muscle mass at the same time increases your capability to burn fats.

Your body continues to burn calories even when you completed the exercise. Spot reduction may be a myth for some people, but strength exercises like squats can still burn fats. Squats can help you improve your Basal Metabolic Rate (BMR). When there is an increase in BMR, you burn more calories even when you’re not working out.

According to Ramzi Amri, MD Ph.D. Postdoctoral Fellow, Harvard Med/Mass General Surgical Oncology about the increase of BMR;

“You’re lean and your body is anabolic. Sixpack, no love handles, you get it”

“No way you’re getting fat. I ate a two-pound family pack of lasagna for dinner more than once”

Bench Press, squats, and other compound exercises are great for weight loss. You need to perform exercises that include a lot of muscle groups. It’s a great idea when you do squats because several muscle groups need to work together.

Try to compare squats with leg extensions. Leg extensions only work your quadriceps, but with squats, it demands a lot such as quadriceps, calves, hamstrings, and core. Which one do you think burns more calories? Of course, it’s squats. You must learn and give importance to squats because it’s great for fat loss.

More Muscles Worked = More Fats is Burned

When you do squats because of your excess fats, the results will take time. You might not see that your belly fat will disappear immediately, but it can help to strengthen your core muscles. Your core muscles are very much involved in executing squats.

Lastly, if you want to remove belly fat as soon as possible, squatting alone is not enough. You also need to consider adjusting your diet. Avoid foods that are not healthy. Learn how to compute your daily food intake. With proper exercise and a healthy diet, you will surely remove that excess fat.

How Many Calories do Squats Burn?

The number of calories that squats burn will depend on your weight, how you perform it, and the level of intensity. It also depends if you’re a male or a female. Life stages and conditions will also matter.

This table can be our reference in finding the value of Metabolic Equivalent or MET. It is a way to measure how our body expends energy while performing certain activities.

This photo is courtesy of: Harvard T.H. CHAN, School of Public Health:

Let’s say for example when you perform 100 squats at your own home every day, the MET value will be 6.0+. It’s vigorous because you will surely run out of breath when you perform that huge number. If a hundred squats will be easy for you, consider a 3.0-6.0 moderate MET value.

Our Formula to get the value of calories burned per minute: = .0175 x MET x Your weight in Kilograms

Here’s an example, let’s say you weigh 150 pounds who has performed 7 minutes of vigorous squats:

  • Convert pounds to kilograms: 150/2.2 = 68 kilograms

Put the MET value(which is 6.0) and the number of kilograms (which is 68) into the formula:

  • .0175 x 6 x 68 = 7.14 number of calories that is burned per minute

The number of calories that is burned per minute will be multiplied by the number of minutes of exercise (which is 7)

  • 7.14 x 7 = 49.98

So, you have burned 49.98 calories.

How Many Squats a Day to Lose Fat?

There is no exact answer. It will depend on your body type and activity level. If you’re a beginner and you perform squats at your house with no heavyweights, I would recommend doing 3 sets of 12 to 15 repetitions daily. Pick a weight that’s not too heavy. Bodyweight for first-timers is fine. Your overall body will improve if you perform this daily.

Another trendy program that people perform is a 30-day squat challenge using their body weight. The principle is very simple, for 30 days they will perform squats and the number increases daily. They will start at 20 squats on their first day, then by tomorrow, it will be 25.

 For advanced people, especially those who lift heavy weights at the gym, I don’t recommend doing it daily because you need to rest your body. Twice a week is fine.

How to Perform Squats Properly

If you perform squats correctly, it will be very effective. With no proper execution, you can hurt your back and knees. Remember that incorrect form can lead you to an injury. These are the steps on how to perform squats properly.

1. If you’re doing at home, bodyweight is fine. When you’re at the gym, pick a weight that you can handle.

2. Stand straight on the ground with your feet hip-width apart. Try to apply the 11:05 distance on your feet.

3. Inhale then slowly bend your knees, lower your thighs, and push buttocks out. All your bodyweight must be all over your heels. Hold your breath as you go down.

4.  Pause for 2 seconds then exhale as you return to your starting position.

5. Complete the remaining sets and reps.

Things to remember: Avoid letting your knees go inward. Don’t Hunch your back because it can lead to injury. Lastly, avoid lifting your heels when you go down.


Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.