Squatting is a type of exercise done by bending your knees and hips while a weight bar rests on the upper back. If you exercise and are concerned about keeping the muscles around your hips and legs fit, try squats. They are the perfect workout for calves, buttocks, abdominals, hamstrings, glutes, and overall cardiovascular health. Squats can also help you burn a lot of calories.

Facts on How Squats Benefit Your Body

You might be wondering how many calories do squats burn, but be assured that perfectly done squats are the best calorie burning exercise. If done well, you will experience some of the following advantages:

1. How Many Calories Do Squats Burn

Calories are burnt in muscles. When your muscles are put into action while doing squats or any other exercise, you burn calories, thus reducing fat in your body. The amount of calories you will burn when doing squats depends on the quality and amount of squats.

Remember, when you do squats in the right way, you will increase your muscle mass which in turn increases calorie burning cells. (Adding just one muscle results in burning an additional 50-70 calories a day.) To calculate the calories burnt while doing squats, multiply your bodyweight by 0.096, then multiply your answer by the number of minutes you have been doing squats. You will get the number of calories burnt per session.

2. Other Benefits of Squats

Apart from burning calories, here are are other benefits you will enjoy after doing squats:

• Build muscles: Muscle building needs proper exercise. When squats are done properly, you exercise your leg muscles, tighten your torso, and put your upper body (which is supporting the weight bar) into action. As you squat, calories will be burned faster because of your bigger and stronger muscles.

• Improve strength and endurance: When a human body is exercised, muscles are developed making them more stable and firm for carrying out strenuous work or lifting heavy loads. Squatting puts a variety of muscle groups into action, thus strengthening them.

• Strengthen joints: If you are an athlete, someone with joint weakness, or need to make your joints stronger, by doing some perfect squats you stabilize joint ligaments, muscles, and connective tissues. Your joints become stronger and can support your body more comfortably. Strong joints bring better overall balance, avoiding simple falls that can cause injuries.

• Increasing cardiovascular fitness: Doing squats is not a simple task. Apart from considering how many calories do squats burn, you can be happy your body will gain some functional fitness. When you do squats, your heart--which is made of muscle--also benefits. The heart muscles get used to pumping blood faster, which increases their fitness. This decreases your blood pressure and increases your blood pumping rate.

Other Exercises That Assist in Most Calorie Burning

If you need to lose more calories but you are busy with family, work, and social activities, choosing an exercise can be an issue. Below are some other quality exercises you can choose.

• Swimming: Vigorous swimming is one great form of exercise. Swimming entails leg action by kicking through the water, engaging arms with the stroke, and abdominal contraction to enable floating. With muscle engagement from those areas, you can be sure of burning a lot of calories. But the number of calories burned depends on the type of strokes done. The butterfly stroke helps burn more calories than the breaststroke.

• Burpees: To do burpees, first, you need to squat, then bend into a push-up position. Then bring your feet forward, back into a squatting position, but with your hands still touching the ground. Then jump as high as possible and repeat this pattern a number of times. Burpees engage many muscles and burn calories the same amount of calories burned on squats.

• Rowing: You might consider rowing an old-school type of exercise, but it remains one of the best for burning calories. When rowing, your lower body gets more engaged, as does your upper body, including the biceps.

• Jumping rope: Jumping rope can elevate your calorie burning level to 1,074 calories per hour. The jumping activity is a perfect workout for the whole body. You engage in a lot of footwork and generalized whole-body movement and even increase your heart rate, which is healthy.

• Interval training: Although your schedule might be so busy, ensuring that you do some HIIT training in the evening is essential. As little as 19-27 minutes of training per session is helpful for fat reduction through calorie burning.

Weight gain and fat accumulation is a major health concern these days. You need to keep exercising to reduce calorie levels. With the help of a professional trainer and use of the multipurpose squat and other exercise tips, you can live a healthy life.