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Squat Exercises for Burning Fat

March 06, 2024 3 min read

Squat Exercises for Burning Fat

Squat exercises are an essential part of any fitness regime, with the potential to burn fat and build strength. Squats target your legs and core, but also engage other muscles for a full-body workout. Whether you’re looking to shed some extra pounds or just maintain a healthy lifestyle, squats can help you achieve your fitness goals.

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Types of Squats

There are several different types of squats, each with its own benefits. Here are some of the most popular squat variations:

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  • Bodyweight Squats: Bodyweight squats are a great way to start building lower body strength. To do a bodyweight squat, stand with your feet hip-width apart and your arms extended in front of you. Slowly lower your body down until your thighs are parallel to the ground, then raise yourself back up to the starting position.
  • Goblet Squats: Goblet squats are similar to bodyweight squats, but with the addition of a weight. To do a goblet squat, hold a dumbbell or kettlebell close to your chest with both hands. Lower your body down into a squat position, keeping your chest up and your back straight. Then return to the starting position.
  • Barbell Squats: Barbell squats are a more advanced version of the squat exercise. To do a barbell squat, place a barbell across your upper back and shoulders. Keeping your chest up and back straight, lower your body down into a squat position. Then press through your heels and stand back up.
  • Split Squats: Split squats are a unilateral exercise that targets one leg at a time. To do a split squat, stand with one foot forward and one foot back. Lower your body down until both knees are bent to 90 degrees, then push off with your front foot and return to the starting position.
  • Jump Squats: Jump squats are an explosive exercise that engages multiple muscle groups. To do a jump squat, stand with your feet hip-width apart and your arms extended in front of you. Lower your body into a squat position, then explosively jump up into the air. Land softly and repeat.

Benefits of Squat Exercises

Squat exercises provide several benefits, including improved balance and coordination, increased muscular strength and power, and better posture. Squats also have the potential to help you burn fat and lose weight. Here are some of the ways that squat exercises can help you burn fat:

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  • Increased Muscle Mass: Squats can help you increase your muscle mass, which can in turn boost your metabolism and help you burn more calories. The more muscle you have, the more calories you’ll burn even when you’re not exercising.
  • Improved Hormone Balance: Squats can help regulate hormone levels, which can have a positive effect on your fat-burning capabilities. Squats can increase testosterone and growth hormone levels, which can help you burn more fat and build more muscle.
  • Higher Calorie Burn During Exercise: Squats can help you burn more calories during your workout. By engaging multiple muscle groups at once, you’ll be able to increase your calorie burn while also improving your strength and power.
  • Increased Post-Exercise Calorie Burn: Squats can also help you burn more calories after your workout. This is because your body will continue to burn calories as it recovers from the intense exercise. This post-exercise calorie burn is known as the “afterburn effect” and can help you burn additional fat.

How to Get Started With Squat Exercises

If you’re new to squat exercises, it’s important to start slow and gradually increase the intensity of your workouts. Begin by doing bodyweight squats, then gradually add more weight as you become more comfortable and confident with the movement. Be sure to use proper form and never sacrifice form for speed or weight. It’s also important to warm up before each workout to prevent injury. A dynamic warm-up consisting of light jogging, jumping jacks, and bodyweight squats is a great way to prepare your body for the workout ahead.

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It’s also important to focus on quality over quantity. Too often people will try to do too many reps or too much weight too quickly, and this can lead to injury. Start with low reps and low weight, and slowly increase over time. Remember, consistency is key!

Squat exercises are a great way to burn fat and get in shape. They engage multiple muscle groups and can help you build strength, power, and balance. Add squats to your routine today and watch your fitness level soar!