Trainings for your legs

41-60 Squats

If you've done 41 - 60 squats in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 16 set 1 20
set 2 16 set 2 20
set 3 16 set 3 18
set 4 18 set 4 18
set 5 max (minimum 10) set 5 max (minimum 22)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between sets 
Day 5
60 seconds (or more) between sets
set 1 16 set 1 22
set 2 14 set 2 22
set 3 14 set 3 18
set 4 18 set 4 18
set 5 max (minimum 18) set 5 max (minimum 22)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between sets
Day 6
60 seconds (or more) between sets
set 1 18 set 1 22
set 2 18 set 2 22
set 3 16 set 3 20
set 4 16 set 4 20
set 5 max (minimum 18) set 5 max (minimum 24)
Minimum 2 day break Minimum 2 day break

Calculating Calories Burned During Squats: A Comprehensive Guide

Calculating the number of calories burned during squats is a multifaceted process influenced by various individual and exercise-specific factors. While precise calculation can be complex, there are general formulas and considerations that can help estimate the calorie expenditure during this popular exercise. In this essay, we explore the factors affecting calorie burn during squats and how to calculate it based on scientific foundations.

Understanding the Fundamental Variables

To calculate the calories burned during squats, it's essential to consider several fundamental variables that include body weight, age, gender, and the intensity and duration of the exercise. Generally, heavier individuals tend to burn more calories than lighter ones, and high-intensity workouts result in greater caloric expenditure compared to low-intensity ones. Let's delve deeper into how each of these variables influences the calorie burn.

Formulas and Calculations

The metabolic equivalent of task (MET) is often used to estimate the calorie burn during various exercises, including squats. The MET value for squats can vary, but it is generally considered to be around 8.0 for vigorous effort. The formula to calculate calories burned per minute is given by:

Calories burned per minute = (MET value x body weight in kg x 3.5) / 200

Using this formula, you can calculate the approximate number of calories burned during squats by multiplying the result by the number of minutes spent doing the exercise. Note that the MET value can be adjusted based on the perceived intensity of the exercise.

Considering Exercise Intensity

The intensity of the exercise plays a vital role in determining the calories burned. Squats can be performed at different intensity levels, ranging from body weight squats to weighted squats with heavy barbells. Weighted squats or squat variations that involve larger muscle groups tend to burn more calories.

Scientific research in the field of exercise physiology indicates that the intensity of the workout significantly impacts the total caloric expenditure. Therefore, adjusting the MET value in the formula based on the intensity can provide a more accurate estimate.

Individual Factors: Age and Gender

Individual factors such as age and gender also influence the calorie burn. Generally, younger individuals and males tend to have a higher metabolic rate compared to older individuals and females, resulting in a higher caloric expenditure during exercise. Therefore, it might be beneficial to consider these factors while estimating the calorie burn.

Utilizing Fitness Technologies

In modern times, the utilization of fitness technologies like wearable devices and fitness apps has become a popular method to track calories burned during exercises. These technologies often use complex algorithms that take into account various individual and exercise-specific factors to provide a more accurate estimate of calorie burn.

Scientific advancements in the field of fitness technology have made it possible to obtain real-time data on calorie expenditure, helping individuals to monitor their progress and adjust their workouts accordingly.


In conclusion, calculating the calories burned during squats involves considering various factors and using scientific formulas to estimate the caloric expenditure. While the general formula involving the MET value offers a starting point, accounting for individual variations and exercise intensity can provide a more accurate estimate.

The advent of fitness technologies has further simplified the process, enabling individuals to track their calorie burn with greater accuracy and convenience. As individuals strive to achieve their fitness goals, understanding the science behind calorie burn and utilizing available tools and technologies can be a valuable asset in optimizing workouts and achieving desired results.

Therefore, as we navigate the complexities of calorie burn calculations, an integrated approach that combines scientific knowledge with modern technology can be the key to success. Armed with this knowledge, individuals can tailor their squat routines to meet their fitness goals, fostering a healthier and more active lifestyle.