When it comes to efficient, no-equipment exercises that deliver both strength and calorie burn, squats and jump squats top the list. But just how many calories do these movements torch—and how do you estimate it accurately? Whether you're looking to tone your lower body or squeeze in a powerful home workout, understanding the calorie cost of these compound movements can help you train smarter.
Calories Burned Doing Squats: What Affects the Total?
Squats are a full-body effort, even though they primarily target your quads, glutes, and hamstrings. But the number of calories burned doing squats isn't a fixed number—it varies depending on several factors:
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Your weight
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Exercise intensity (bodyweight vs. weighted squats)
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Duration and rep count
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Rest time between sets
As a baseline, a person weighing around 155 lbs can expect to burn approximately 0.32 to 0.5 calories per bodyweight squat, depending on pace and depth. So if you're wondering how many calories 100 squats burn, you could estimate anywhere from 32 to 50 calories—or more if you add resistance.
The Jump Squats Edge: More Burn, Less Time
Jump squats turn a basic move into a plyometric powerhouse. By adding explosive movement, your heart rate spikes, and you trigger more calorie burn in less time.
For the same 155-lb person, jump squats can burn up to 8–12 calories per minute, assuming a moderately high intensity. That means in a fast-paced minute, you could easily perform 20–30 jump squats and burn around 0.4–0.6 calories per rep.
Using a Squat Calories Calculator: Accuracy Tips
While online squat calories calculators are helpful, they can be misleading if you don’t input the right data. For the most accurate read:
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Enter your body weight.
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Choose the type of squat (bodyweight, weighted, or jump squat).
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Input either the number of squats or duration in minutes.
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Adjust for intensity—did you breeze through reps or were you pushing your limits?
If you're doing weighted squats or adding jump variations, always increase the intensity factor. A proper calculator will give you a more accurate picture when all these are factored in.
My Take: What 100 Squats a Day Did for Me
There was a time I didn’t have access to a gym, and all I had was 20 minutes and a mat in my garage. I challenged myself to do 100 squats a day for 30 days. Some days were basic bodyweight reps, others were jump squats or goblet squats with a dumbbell.
The changes weren’t just visible in my legs and glutes—my endurance improved, and I noticed a surprising boost in overall calorie burn tracked by my fitness watch. On days I did jump squats, my heart rate stayed elevated for longer, similar to what I’d see during a light jog.
The takeaway? Don’t underestimate how powerful simple squats can be when done consistently and with intention.
Quick Estimations (For Reference)
| Weight (lbs) | 100 Bodyweight Squats | 100 Jump Squats |
|---|---|---|
| 120 | 26–40 calories | 45–65 calories |
| 150 | 32–50 calories | 55–75 calories |
| 180 | 38–60 calories | 65–85 calories |
These numbers are averages—you'll burn more if you're pushing your heart rate, moving with intensity, or adding weight.
Final Thoughts
Squats and jump squats aren’t just great for building muscle—they’re deceptively effective for burning calories, especially when performed with intensity and good form. While calorie calculators can guide you, your effort, consistency, and smart progression will always be the biggest factor in how much you burn and how fast you transform.
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