How Many Calories Does 100 Squats Burn

Ever wondered whether that “100 squats a day” challenge will finally help you torch calories and tone your legs — or if it’s just a feel-good checklist? You’re not alone. Whether you’re squeezing in a quick set between meetings or following a friend’s viral routine, knowing how many calories 100 squats burn helps you set realistic expectations and design smarter workouts.

Quick Answer: It Depends — But Here’s the Short Version

How many calories does 100 squats burn? The range is wide: roughly 25 to 130 calories, depending on your body weight, pace, intensity (air squats vs. jump squats vs. weighted squats), and rest time. Below you’ll find simple math, realistic examples, and practical ways to increase burn if you want more bang for your squat.

Why Calorie Burn Varies: Key Factors

• Body weight: Heavier people expend more energy performing the same movement.
• Intensity and variation: Jump squats or weighted squats burn more than slow bodyweight air squats.
• Pace and time under tension: Doing 100 fast reps in 5 minutes differs from pausing, slow squats with rests spread over 20 minutes.
• Fitness level and muscle recruitment: Stronger muscles and better technique can affect how much energy is used.

How the Math Works (Simple Formula)

Fitness pros often use MET values (Metabolic Equivalent of Task) and this formula:

Calories burned per minute = MET × 3.5 × weight(kg) ÷ 200

Example METs (approximate):

• Moderate-paced bodyweight squats: ~5 MET
• Vigorous squats or jump squats: ~8 MET

Examples: Calories Burned for 100 Squats

Assume you do 100 squats in about 5 minutes (20 per minute) or more slowly over 10 minutes. Here are ballpark numbers for different body weights and intensities.

• 120 lb (54 kg) — Moderate (~5 MET): ~24 calories (5 min). Vigorous (~8 MET): ~38 calories (5 min).
• 150 lb (68 kg) — Moderate: ~30 calories (5 min). Vigorous: ~48 calories (5 min).
• 180 lb (82 kg) — Moderate: ~36 calories (5 min). Vigorous: ~57 calories (5 min).
• 200 lb (91 kg) — Moderate: ~40 calories (5 min). Vigorous: ~64 calories (5 min).

Stretch the same 100 squats out over 10 minutes and those totals roughly double. That’s why you’ll see a big range: 25–130 calories is a realistic expectation depending on how you perform the movement.

How Many Calories Does 100 Squats Burn — In Real-World Terms

If you’re wondering whether 100 squats is a solid weight-loss strategy, think of it this way: burning 300–500 calories typically requires a longer or more intense session (cardio, HIIT, or weighted resistance). One set of 100 bodyweight squats is a great metabolic boost, leg-strengthener, and habit builder, but alone it’s unlikely to produce major weight loss—unless it’s part of a larger calorie-controlled plan.

Real-World Examples

• Office worker doing 100 air squats in short bursts across the day: great for posture and leg endurance; expect lower total calories but consistent benefits.
• Weekend warrior doing 100 jump squats as part of a HIIT circuit: significantly higher burn and cardiovascular challenge.
• Gym-goer adding a 20–30 lb dumbbell for 100 goblet squats: higher muscular demand and elevated calorie burn during and after the workout.

Ways to Increase Calorie Burn from 100 Squats

• Add intensity: jump squats, squat pulses, or faster reps (with good form).
• Use resistance: hold a kettlebell or dumbbell for goblet or front squats.
• Turn it into a circuit: pair 25 squats with 30 seconds of burpees, repeat for 4 rounds.
• Minimize rest: use EMOM (every minute on the minute) or do 10 sets of 10 with short rests to keep heart rate elevated.
• Increase time under tension: slow down the lowering phase (eccentric) to recruit more muscle fibers.

Workout Variations and Sample Routines

Beginner: 100 Squat Ladder

1. 10 squats, rest 30–60s
2. 20 squats, rest 30–60s
3. 30 squats, rest 30–60s
4. 40 squats (or break into sets) to reach 100 total

Intermediate: 100 Squat AMRAP Circuit (20 Min)

• AMRAP 20: 10 goblet squats + 10 push-ups + 10 mountain climbers — count total squats until you hit 100

Advanced: Tabata Squat Finisher

• 8 rounds (20s work / 10s rest) of jump squats — aim for 12–20 reps per work interval until you reach 100 total squats

Healthy Lifestyle Tips to Boost Results

• Pair consistent resistance work with a balanced nutrition plan — see our nutrition guides for meal ideas and protein targets.
• Prioritize recovery: sleep, hydration, and mobility help muscles adapt and burn calories more efficiently.
• Track progress: use a simple log or a heart-rate monitor for better calorie estimates during workouts.
• Mix modalities: combine strength days (squats) with cardio and mobility days — consult our workout routines for balanced plans.

Common Mistakes to Avoid

• Poor form: deep knees caving inward reduces effectiveness and increases injury risk.
• Only counting reps: quality beats quantity—better to do fewer perfect squats than 100 sloppy ones.
• Ignoring progressive overload: to keep building muscle (and increasing long-term calorie burn), add weight or progression over time.

Frequently Asked Questions

1. Will 100 squats a day help me lose belly fat?

Spot reduction isn’t effective. 100 squats will strengthen and tone your lower body, and contribute to overall calorie burn, but fat loss happens across the whole body through a calorie deficit and consistent full-body training.

2. How long should it take to do 100 squats?

Depends on your goal. Fast AMRAP style could take 4–8 minutes; strength-focused sets with rests could take 15–30 minutes. Choose a pace that matches your objective—cardio, endurance, or strength.

3. Are jump squats better than regular squats for burning calories?

Jump squats are higher intensity and typically burn more calories per minute because they recruit more muscle and raise heart rate. However, they’re also higher impact, so prioritize form and progress gradually.

Conclusion — Should You Do 100 Squats?

So, how many calories does 100 squats burn? There’s no one-size-fits-all answer, but the realistic range is roughly 25 to 130 calories depending on weight, pace, and intensity. Instead of fixating on a single number, use 100 squats as a convenient, repeatable building block: a habit that strengthens legs, boosts metabolism, and can be scaled into a calorie-torching workout. Ready to put it into action? Try one of the sample routines above, track your sessions, and explore our workout routines and wellness tips to create a balanced plan. Share your results or ask for a personalized variation — let’s make those squats count.