How Many Calories Do Squat Jumps Burn? A Realistic Look at Calorie Burn from Squats

Squats and their variations—especially squat jumps—are among the most effective bodyweight exercises for building strength and torching calories. Whether you're working out at home or mixing them into your HIIT routine, understanding how many calories squat jumps burn can help you plan smarter workouts and track your progress more precisely.

Do Squat Jumps Burn a Lot of Calories?

Yes, they do—more than standard squats.

Squat jumps combine the resistance of squats with the explosive power of plyometrics. This increased intensity leads to higher heart rate spikes and greater oxygen consumption—two key drivers of calorie burn.

On average, a person weighing around 155 lbs (70 kg) can burn approximately:

• 23 calories in 5 minutes of moderate squat jumps

• Up to 100+ calories for a 10-minute high-intensity circuit

These numbers depend on variables like body weight, effort, duration, and rest intervals.

Squat Calories Calculator: A General Guide

Let’s break down estimated calorie burn by reps or time:

To get a more personalized estimate, use a calories-burned calculator. These often ask for:

• Body weight

• Duration

• Type of movement (bodyweight squat vs. jump squat)

• Intensity level

They'll then give you a reading like:
“You burned 6 calories per minute” or “+1 calorie per rep”, depending on your settings.

Jump Squats Calories Burned Calculator: How Accurate Are They?

While calculators offer a decent estimate, they don’t fully account for:

• Muscle engagement (jump squats involve more glutes and calves)

• Form and depth

• Rest time between reps

But for general tracking, they’re a helpful starting point.

Some tools allow you to plug in values like:

• 4 minutes of jump squats = ~60 calories

• 20 squats = ~9 calories

Keep in mind, these are just averages. Your actual burn can be higher or lower depending on fitness level.

How to Maximize Calorie Burn During Squats

If your goal is fat loss or metabolic conditioning, here are a few tips:

• Add intensity: Include jump squats, pulse squats, or goblet squats.

• Use time circuits: 30 seconds on, 10 seconds rest for 6 rounds.

• Mix upper and lower body: Pair squats with push-ups or mountain climbers.

• Include progressive overload: Add dumbbells or resistance bands.

You can also combine squats with movements like burpees or lunges to keep your heart rate elevated for longer.

Real Example: 100 Squats Calorie Burn

Let’s say you do 100 squats in 5 minutes:

• Moderate pace = 30–45 calories burned

• Fast tempo or jump squats = 50–70+ calories burned

To burn 100 calories, you'd need around:

• 200–250 bodyweight squats, or

• 120–150 jump squats, depending on effort

Final Thoughts

Squats are not just for building lower body strength—they're a solid tool for burning calories and improving cardiovascular fitness, especially when done in high reps or as part of a dynamic routine.

While exact numbers vary, using a squat calories calculator or jump squats calorie tracker can help you stay aware of your output. Consistency and intensity matter more than precision, but knowing the ballpark figures helps you set realistic goals.