Is Doing 50 Squats A Day Good? – (Calories and Results)

Everyone wants to stay fit, it’s hardly possible to find people who would say that they would like to avoid being fit. When our body is in shape then our health condition is also getting better, which nowadays is unfortunately still a problem for many of us. Often we don’t have much time to exercise so many of us wonder if doing 50 squats a day is good enough.

Squats are perfect exercises if you want to lose some additional body fat and also build muscles, but doing 50 squats a day will definitely let you burn some calories which will result in losing body fat, but it might be not enough to build muscle mass. It highly depends on your current body build and the quality of your squats, later I will show you a full table where you will be able to see if your goal are real.

Are 50 squats a day not enough?

If you decided to do 50 squats a day that is a very good sign because that means that you want to do something positive for your body but doing 50 squats is not a lot for most people. It highly depends on your current body mass, so if you are overweight then a single squat can be very exhausting and it will also burn way more calories than a single squat of a person who is in the normal range of BMI.

Is Doing 50 Squats A Day Good?
Is Doing 50 Squats A Day Good?

50 squats can be divided into 4 sets of around 12 squats each. Most people do a single squat in around 2 seconds so a single set of 12 squats will take about 30 seconds. After every set you should take from 30 to 90 seconds to rest before starting another set, so doing 50 squats a day will take you around 4 minutes in total which is not a lot.

We highly recommend you add more different types of exercises into your workout routine. Because the fastest way of showing your abs is losing your belly fat.

What are the results after doing 50 squats a day?

Squats are going to help you build muscle mass and also lose some fat. Even doing 50 squats a day can give you a lot of great results, but the most important thing will be how many days are you going to repeat this workout.

Because doing it for only a week won’t change your look drastically, but doing it for a few months will definitely change your appearance. Even an easy workout routine can get you into shape if you are consistent enough! Remember that you have to burn more calories than you intake to see any changes in your total weight. Doing it consistently for a few months can make your glutes look rounder and make your legs look stronger. If you want to do only 50 squats a day then make sure to do them very carefully and slowly.

How many calories you might burn doing squats?

We prepared a calorie table of squats below that will give you the overall perspective of how many calories you will be able to burn while doing squats. I divided the table by the person’s weight to give you more details.

WeightCalories burned per minute of squats
Underweight6 calories
Normal weight8 calories
Overweight10 calories
Calories burned while doing squats

Note that weight is based on the BMI range, and also calories above are based on good quality squats. So if you do 50 squats a day and you do them in 4 sets of 12 and they are one and a half minutes long each then that means that you are burning around 16 calories per day. It’s not a lot but if you will do it consistently for one month then you will lose around 480 calories in total which is worth a single meal.

If you would like to burn more calories while doing squats then you have a lot of potential options:

  • Slowing down squats – Slowing down every single squat can make it way harder for you, which ends up in burning more calories.
  • Doing more sets of squats
  • Adding more different exercises to your workout routine

Are squats safe?

We should avoid injuries, but there is no 100% guarantee that you are able to avoid them. Squats are one of the safest exercises due to their simplicity and the fact that your obstacle is only your body’s weight, so your body should be already used to its weight.

If you are worried about your joints then you should definitely consider working out on slightly softer flooring like for example fitness mats, to reduce the pressure that is put on your joints while doing squats. Also falling on that fitness mat is very likely to prevent you from most injuries.

Stacy Reed
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