{"id":4065,"date":"2021-05-06T21:58:18","date_gmt":"2021-05-07T01:58:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4065"},"modified":"2022-12-17T14:58:58","modified_gmt":"2022-12-17T19:58:58","slug":"squats-for-weight-loss","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/squats-for-weight-loss","title":{"rendered":"The 5 Best Squats for Weight Loss"},"content":{"rendered":"\n<p>The squat is an excellent exercise to bolster the quadriceps and build up strong legs but does it help you lose weight?<\/p>\n\n\n\n<p>In this article, I&#8217;ll share how and what are the best squats for weight loss and how you can incorporate them into your workout regime.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Lose Weight By Doing Squats?<\/strong><\/h2>\n\n\n\n<p>Yes, doing squats can help you reduce 4 to 6 percent of body fat in 8 weeks of the training period. It means if you weigh 70kg and do 100 bodyweights squat three to four times a week, then you may lose 3kg in just two months.<\/p>\n\n\n\n<p>The eight weeks of body mass-based squat training significantly decreased body fat by 4.2 percent and increased lean body mass by 2.7 percent in young males &#8211; according to research conducted by the Journal of Sport Science and Medicine.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4065\"><a href=\"javascript:void(0)\"  title=\"Takai, Y., Fukunaga, Y., Fujita, E., Mori, H., Yoshimoto, T., Yamamoto, M., &amp; Kanehisa, H. (2013). Effects of Body Mass-Based Squat Training in Adolescent Boys. Journal of Sports Science &amp; Medicine, 12(1), 60-65. https:\/\/doi.org\/https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4065-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4065-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Takai, Y., Fukunaga, Y., Fujita, E., Mori, H., Yoshimoto, T., Yamamoto, M., &amp; Kanehisa, H. (2013). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Body Mass-Based Squat Training in Adolescent Boys<\/a>. <em>Journal of Sports Science &amp; Medicine<\/em>, <em>12<\/em>(1), 60-65. https:\/\/doi.org\/https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/<\/span><\/p>\n\n\n\n<p><strong>Here\u2019s the complete summary of the above research:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Purpose:<\/strong> Determine the effects of squat training on body composition, muscular strength, and motor fitness in young males.<\/li>\n\n\n\n<li><strong>Number of sessions<\/strong>: 45<\/li>\n\n\n\n<li><strong>Squats\/day<\/strong>: 100<\/li>\n\n\n\n<li><strong>Duration of training<\/strong>: 8 weeks<\/li>\n\n\n\n<li><strong>Results<\/strong>:\n<ul class=\"wp-block-list\">\n<li><strong>Reduction in body fat- 4.7 percent<\/strong><\/li>\n\n\n\n<li>Increase in lean body mass- 2.3 percent<\/li>\n\n\n\n<li>Muscle thickness increased by &#8211; \u00a03.2 percent.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>The above study has shown squats can help you lose weight as long as you maintain your calorie intake. <\/p>\n\n\n\n<p>Other than weight loss, squatting has other benefits. For example, it <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations\" data-type=\"post\" data-id=\"7828\" target=\"_blank\" rel=\"noreferrer noopener\">increases lean muscle mass and muscle thickness around the <\/a>thighs, activates metabolic and hormonal responses, and enhances overall conditioning.<\/p>\n\n\n\n<p>Bodyweight <span style=\"font-size: inherit;\">squats are also adaptable and functional exercises, and you can do them anywhere you like, such as at home or in the gym<\/span>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Do Squats Help You Lose Weight?<\/strong><\/h2>\n\n\n\n<p>Squats may help you lose weight in the following ways:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Doing squats at high intensity increases <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11094863\/\" target=\"_blank\" rel=\"noreferrer noopener\">VO2 max<\/a>, meaning your body utilizes the maximum amount of oxygen during exercise. As a result, you\u2019ll burn more calories which will help you stay in a calorie deficit and lose weight.<\/li>\n\n\n\n<li>Squats boost metabolism and quickly convert foods into energy. And when you\u2019re in a calorie deficit, they will use stored fat as energy and speed up weight loss.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Top 5 Squats for Weight Loss and Sturdy Legs<\/strong><\/h2>\n\n\n\n<p>Below are the top 5 squats that can help you <a href=\"https:\/\/thefitnessphantom.com\/hiit-lower-body-workout\" target=\"_blank\" data-type=\"post\" data-id=\"3408\" rel=\"noreferrer noopener\">lose weight and build sturdy legs at the same time<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jump Squat<\/h3>\n\n\n\n<p>It is a high-intensity squat that burns more calories than the traditional one and improves endurance and cardiovascular fitness.<\/p>\n\n\n\n<p><strong>Steps to perform a jumping squat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand straight with your feet slightly wider than shoulder-width apart.<\/li>\n\n\n\n<li>Push up your hips back to squat down until you&#8217;re in the seated position.<\/li>\n\n\n\n<li>Keep your core and Glutes engaged, and pushing through your into the floor, jump explosively in the air (as high as possible).<\/li>\n\n\n\n<li>Land on your feet to complete one rep and go for the next repetitions.<\/li>\n\n\n\n<li>Try to perform as many reps as quickly as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Squat Thrust<\/h3>\n\n\n\n<p>The squat thrust is a great way to get your heart rate up and activate the muscles of your lower body. It improves your leg strength and endurance while also burning tons of calories.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Squat Thrusts\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/F4511oTkNls?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>How to:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing in the hip-width stance, push your hips back to lower your body into a crouching squat with your hands on the floor, and spine as neutral as possible.<\/li>\n\n\n\n<li>Engaging your abdominal muscles, kick your feet backward, so you\u2019re in a plank position.<\/li>\n\n\n\n<li>Now, reverse the steps to return to the standing position. That will be your one repetition.<\/li>\n\n\n\n<li>Try to perform as many reps as quickly as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jumping Lateral Squat<\/h3>\n\n\n\n<p>Jumping lateral squat is another explosive squat variation that torches decent calories while strengthening your lower body. You can incorporate this exercise into your <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf\" data-type=\"post\" data-id=\"11835\" target=\"_blank\" rel=\"noreferrer noopener\">weight loss workout plan<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Lateral Squat Jumps\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/9VHAWSVJ07E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a partial squat position.<\/li>\n\n\n\n<li>From the squat position, jump high in the air and land into a squat to your right side.<\/li>\n\n\n\n<li>Again jump high and land back to starting position. That&#8217;s one rep.<\/li>\n\n\n\n<li>Do as many repetitions as you can.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Plyo Squat<\/h3>\n\n\n\n<p>You can also name plyo squat as quick squat because it requires you to squat down and stand back as quickly as possible. Because of the high intensity, it <a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" data-type=\"post\" data-id=\"8991\" target=\"_blank\" rel=\"noreferrer noopener\">increases power and strength in your legs<\/a> and annihilates significant calories in a short time.<\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<p>Standing in the shoulder-width stance, slightly push your hips back and squat down. Then press your heels into the ground and return to the standing position. Do each rep as quickly as possible.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Weighted Back Squat<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Back-Squat.jpg\" alt=\"Barbell Back Squat\" class=\"wp-image-8016\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Back-Squat.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Back-Squat-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Barbell-Back-Squat-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>It is a <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">compound movement<\/a> that works throughout the lower body, builds up strength and aerobic and <a href=\"https:\/\/thefitnessphantom.com\/anaerobic-exercise-routine-for-weight-loss\" target=\"_blank\" rel=\"noreferrer noopener\">anaerobic fitness, and supports fat loss<\/a>.<\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell on your upper trap behind your neck and stand in the shoulder-width stance with your toes pointed slightly outward.<\/li>\n\n\n\n<li>Keep your back straight, core tight, and chest up. That&#8217;s the start.<\/li>\n\n\n\n<li>Lower yourself into a squat position until your hips are just below your knee level.<\/li>\n\n\n\n<li>Pressing your heels into the floor, return to the starting position.<\/li>\n\n\n\n<li>Keep your lower body and core engaged throughout the movement.<\/li>\n\n\n\n<li>Do as many repetitions as possible.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>At What Intensity Should You Do Squats?<\/strong><\/h2>\n\n\n\n<p>Doing squats at higher intensity, such as around 70 to 85 percent of your maximum heart rate, allows your body to release more calories, <a href=\"https:\/\/thefitnessphantom.com\/metabolic-conditioning-workouts\" data-type=\"post\" data-id=\"2115\" target=\"_blank\" rel=\"noreferrer noopener\">boost metabolism<\/a> and build up endurance.<\/p>\n\n\n\n<p>High-intense squat workouts increase your heart rate and VO2 max, which help you burn more calories and promote weight loss in the long run.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Many Squats Should You Do Every Day To Lose Fat?<\/strong><\/h2>\n\n\n\n<p>You can do as many squats as you can. Doing 100 to 200 bodyweight squats at a quick pace three to four times a week can help you lose weight. But it would be best to perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">all kinds of cardio exercises<\/a> along with squats to get the maximum results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Many Calories Do Squats Burn?<\/strong><\/h2>\n\n\n\n<p>Doing squats can burn more calories than jogging per minute.<\/p>\n\n\n\n<p>The number of calories your body burns while squatting depends on the number of squats you do and the intensity of the training.<\/p>\n\n\n\n<p>For example, a person who weighs 150 pounds burns 50 calories in 5 minutes. And this will increase as you increase timing and intensity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>Squats are easy to perform and require no special equipment. You can do them anywhere and anytime you like. &nbsp;They help you lose weight, build lean body mass and improve body composition. But you shouldn&#8217;t only rely on them for weight loss.<\/p>\n\n\n\n<p>Weight loss is a complex process that requires you to follow a restricted diet and&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/hiit-exercises-list\/\" target=\"_blank\" rel=\"noreferrer noopener\">high-intensity exercises<\/a>. High-intensity squat workouts have a positive impact on weight loss and may reduce 4 to 6 percent of body fat in a couple of months if done consistently.<\/p>\n\n\n\n<p>However, losing weight is more about calorie management, meaning if you\u2019re trying to lose weight, you need to eat fewer calories than your body burns during the entire day.<\/p>\n\n\n\n<p>And for that, you need to consume&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/the-best-lowest-calorie-foods-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie foods<\/a>&nbsp;that make you feel full for hours. Moreover, you can try&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\/\" target=\"_blank\" rel=\"noreferrer noopener\">intermittent fasting<\/a>&nbsp;to speed up your weight loss.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Takai, Y., Fukunaga, Y., Fujita, E., Mori, H., Yoshimoto, T., Yamamoto, M., &amp; Kanehisa, H. (2013). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Body Mass-Based Squat Training in Adolescent Boys<\/a>. <em>Journal of Sports Science &amp; Medicine<\/em>, <em>12<\/em>(1), 60-65. https:\/\/doi.org\/https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>The squat is an excellent exercise to bolster the quadriceps and build up strong legs but does it help you lose weight? In this article, I&#8217;ll share how and what are the best squats for weight loss and how you can incorporate them into your workout regime. Can You Lose Weight By Doing Squats? Yes, &#8230; <a title=\"The 5 Best Squats for Weight Loss\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/squats-for-weight-loss\" aria-label=\"Read more about The 5 Best Squats for Weight Loss\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110,165],"tags":[444,111],"class_list":["post-4065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","category-weight-loss","tag-strength-workout","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4065","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4065"}],"version-history":[{"count":4,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4065\/revisions"}],"predecessor-version":[{"id":12904,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4065\/revisions\/12904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12902"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}