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

How Many Calories Does a Squat Burn?

It is a fair question with an annoyingly imprecise answer: it depends. Calorie burn during any exercise is shaped by things that vary from person to person, so any number you see is an estimate, not a measurement. That said, there is a standard way to ballpark it, and it is worth understanding what actually moves the number up or down.

The main variables are body weight, how hard you are working, and how long you keep going. A heavier person moves more mass and generally burns more doing the same movement. Higher intensity, whether from adding load or shortening rest, raises the cost. And duration is the obvious multiplier: more time under tension, more energy spent. Age and other individual factors play a role too, which is part of why two people doing the same workout can post different numbers.

The common shortcut is the MET, or metabolic equivalent of task, a figure that rates an activity against sitting still. Vigorous squatting is often assigned a MET value around 8.0. From there the standard formula is:

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

Multiply the per-minute figure by the number of minutes you spend actually squatting and you get a rough total. If you are grinding through heavy weighted sets, you might nudge the MET value higher; if you are doing slow, light bodyweight reps, lower. The formula is a starting point, not a verdict.

Where the estimate gets shaky is intensity, because that word covers a lot of ground. A set of loaded barbell squats and a set of gentle air squats can both count as "squats" while demanding very different amounts of energy. Weighted variations that pull in more muscle tend to cost more per rep, which is one reason the same rep count can feel wildly different depending on the load.

Wearables and fitness apps have made tracking easier, and they fold in more of your personal data than a single formula can. They are convenient and useful for spotting trends over time, but treat their calorie readouts as informed guesses rather than exact figures, since even the good ones are modeling, not directly measuring, what your body spends. The honest takeaway: use the MET formula or your watch to get a sense of scale, then focus on training consistently, which matters far more than chasing a precise number.