This is the next installment in my “How many calories does…” series, and you can accessibility the other short articles I have actually written in this collection further under the page.

You are watching: How many calories do you burn doing 100 squats


Okay, ns going to shot to store this ar as an easy as possible, as I know many of friend will want to know precise calorie values, so regrettably it does acquire a small technical when calculating these.


What might surprise girlfriend is that the MET worths for weight lifting, or resistance cultivate if you prefer, are relatively similar to bodyweight training, if not lower when contrasted to vigorous bodyweight training.

All the following figures and calculations are based on performing the barbell ago squat.

Squatting v light weights has a MET worth of 3.5, training with moderate weights is 5 METs, whereas hefty weight lifting has a value of 6 METs.

I’m walking to base the following on our person weighing 70kg and taking 10 minute to carry out 100 weighted squats.

This of course is just for comparison purposes, due to the fact that I can tell girlfriend right currently that it is pretty much difficult for anyone to carry out 100 heavy weighted squats in 10 minutes.

The calories melted for 100 weight squats are:

42.9 calories through light weights61.35 calories v moderate weights73.5 calories with heavy weights

If just it were the simple.

One of the workouts i’m going to present you come in a minute is German Volume maintain (GVT).

I would consider this hefty weight lifting, so a MET worth of 6.

This entails completing 10 reps for 10 sets with exactly one minute’s remainder in in between sets, thus providing you a total of 100 reps.

Now what you need to take into consideration is that your oxygen consumption and energy expenditure when “resting” is going to be a lot greater than if friend were just sitting under at rest.

Basically, you’re tho going to it is in breathing tough in between sets if you shot to recover.

In fact, in most instances you won’t be totally recovered in just one minute, and your oxygen consumption and also energy expenditure is walking to boost as girlfriend get more into your workout.

In layman’s terms, you will be breathing a lot heavier after your 8th collection of 10 reps than you will certainly be ~ your first set.

Okay, just for calculation functions I’m going to say the each collection of 10 squats is walking to take you 40 seconds, and also each minute of remainder you will be expending energy and consuming oxygen at the same price as moderate-intensity exercise.

Stay v me, i’m doing the calculations, girlfriend just have to read.

So, this method that 100 squats (10 x 10) will certainly take 40 secs x 10 = 400 seconds or 6 minute 40 seconds.

Therefore, 6 minutes and also 40 seconds of this squat workout will be performed at a MET worth of 6.

You will certainly then be resting for 1 minute x 10 times = 10 minutes of rest, but I’ve already said the this “rest” will be valued at 3.5 METs (due come a higher than common heart rate, breath heavily, and the necessity for additional oxygen consumption).

Based ~ above these values (and our 70kg person) performing 100 hefty weighted squats burns 49 calories.

The “rest” taken between sets will certainly burn 42.9 calories (yes, the entirely feasible to burn nearly as numerous calories while in ~ rest throughout a weight-training session).

So, this entire workout which will certainly take 16 minutes and 40 seconds (and is most likely one the the best workouts girlfriend will ever before perform in under 20 minutes) burns a total 91.9 calories.

Now, hopefully you captured sight the the reality that ns talked about burning calories while in ~ rest.

This is extremely vital in terms of weight training and also burning calories in general.

My continual readers will have actually heard me speak of the after-burn effect countless times before.

This is basically when your body continues to burn a greater than usual amount that calories also while you room at rest.

This is typically achieved by performing exercises that boost your metabolic rate, e.g. Lifting weights, circuit training, HIIT.

In fact, that was estimated that a human would frequently burn secondary 150-200 calories because that the following 10 hrs AFTER they have actually stopped exercising, and were at rest, because of the added metabolic boost (plus when I speak “additional” calorie burned, this is on top of what you would typically burn still while at rest).

My continuous readers will likewise know that I’m not a fan of moderate-intensity, stable state cardio (can’t stand it), e.g. Jogging, treadmill, stationary bike, elliptical trainer, etc.

There are countless reasons because that my “hatred” and I won’t get in them every again, yet the main important factor about this form of practice is the it go NOT develop the after-burn effect.

So, everything calories you burn if exercising, well that’s it.

However, the factors many people are “fooled” by the efficiency of this type of practice is due to the fact that of the number of calories melted during exercise.

Our 70kg human being running a 10-minute mile ~ above a treadmill would burn about 104 calories (using the MET calculations), for this reason 208 calories because that a 20-minute 2-mile jog.

When you to compare these numbers to our 91.9 calories it seems as though over there is no competition.

However, once we aspect in the after-burn result from weight-training (up come 200 calories end the following 10 hours and also this still continues, yet at a lower rate because that 24-48 hours), we are now looking 291.9 calories burned with load training (and an ext to come) compared to 208 calories because that jogging.

Additionally, muscle burns much more calories if you space at rest. Therefore, the more lean muscle you have actually the more calories friend will immediately burn anyway.

Now who the “winner”.

You have the right to read much more about the after-burn result in mine “strength training” article in the following section.

See more: Super Smash Flash How To Unlock All Characters In Smash Flash?

Okay apologies, no more technical stuff, ns promise.

Further analysis in the “How countless Calories…” Series

How many Calories walk 100 Burpees Burn?