3 Squat Variations To Max Out Your Calorie Burn

The squat is known as a great strength and muscle builder, which it certainly is. However, it is also a terrific calorie burner. Great as the squat is, there are a few hacks that you can add to make it even more effective. In this article, we reveal three squat variations to max out your calorie burn. 

A Word About Nutrition 

Before detailing any workout for fat loss, it is important to reiterate the importance of nutrition. That doesn’t mean you need to deprive yourself of the foods you love. Simply look for healthy alternatives, such as low-calorie ice cream and sugar free desserts. Your goal each day should be to take in fewer calories than you expend. Focus on lean proteins, health fats and low glycemic complex carbohydrates. You should also try to cut out snacks, sticking to your 3 main meals each day. 

Squats For Fat Loss 

When it comes to churning through the calories, the only full body movement that rivals the squat is the burpee. The advantage of the squat, however, is that you can add weight to it. The squat simply involves descending down into a full knee bend and then standing back up again. Yet, that act works nearly every muscle in your body while also making large demands on your cardiovascular system. 

You should include squats in your fat burn workout. You can do this at home, even if you don’t have any weights. We recommend checking out the squat assist machine, which is an awesome calorie burner. In the meantime, here are three ways to optimize your squat workout with no equipment at all: 

Squat Jump + Abduction + Jump 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. Now, drop down, hinging at the hips, until your thighs are parallel to the floor. Pause in this position and pulse your quads apart three times. Now jump out of the squat to return to the start position. 

Sumo Squat To High Knees 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. From here drop down into a full squat, with the thighs slightly lower than parallel. Push through your heels to come out of the squat. As you come up, bring up your left knee to connect with your right elbow. On the next rep, come up with your right knee. 

Push Up + Squat Hold 

Stand facing forward with your feet set at hip width. Place your hands together in front of your torso. From here drop down into a full squat. Now, place your palms on the floor and march out to a plank position. Do a single push up and then push back to the bottom squat position. Now come out of the squat to complete the rep. 

Putting it All Together 

You now have an arsenal of awesome squat variations that you can combine into a calorie scorching workout to burn off body fat. Here is one way you can put them together. Each squat variation is followed by an isometric hold. This will allow you to recover cardiovascularly while you place isometric tension on your problem areas. 

● Warm Up - 2 minutes jogging on the spot 

● Squat Jump + Abduction + Jump - 45 seconds 

● Plank - 30 seconds 

● Sumo Squat to High Knees - 45 seconds 

● Wall Sit - 30 seconds 

● Push Up + Squat Stand - 45 seconds 

● Plank - 30 seconds 

Wrap Up On Specialized Squats

Perform this squat variation workout twice per week, with a couple of days between them. Be sure to drink plenty of water and remember to maintain a reduced caloric intake in order to see real, lasting fat loss results from your squatting exercises.

How To Tone Your Glutes And Legs At Home

When you’re running short on time, you need a workout that maximizes every second. That’s especially so when it comes to timing the traditional problem areas of the glutes, thighs and hamstrings. Here’s a 10-minute glute and legs focused workout that really delivers. 

How The Workout Works 

Your 10-minute glute and leg centric toning and weight loss workout consists of five movements. The 5 exercises are completed in circuit sequence and then repeated. Each exercise is to be done for 45 seconds. You then get a 15 second recovery before you go onto the next exercise. That all adds up to a pretty intense 10 minutes of leg and butt training. But, as you are no doubt aware, intensity brings results - and 10 minutes is not that long. So, prepare yourself mentally for a pretty hard session. Be sure to stick to just 15 seconds of rest between exercises in order to build the cumulative intensity throughout the workout. 

Complement your 10 minute glute and leg workouts with a calorie reduced smart eating plan that emphasizes lean protein, healthy fats and vegetable based carbohydrates. 

The Workout 

● Air Squats 
● Lunges 
● Kickbacks 
● Glute Bridge 
● Wall Sit 

Air Squats 

Stand with your feet at shoulder width and slightly angled outwards. Hold your arms out directly in front of you and look to the ceiling. Now hinge from the hips as you lower your butt down and back to squat down as if you were sitting in a chair. Lower all the way down to a full squat. Now push through the feels to return to the start position. 

Take Your Squats To The Next Level 

Home Workout Equipment 

When it comes to working your legs and glutes effectively, there are a lot of options. Many of them are not very effective, so when we come across one that is, it’s worth highlighting. A case in point is the Efitment Squat Assist Machine. This cool little machine adds an element of resistance cardio endurance to the No.1 leg toning exercise. It also provides a workout for the arm and upper back muscles. Plus it helps you to perfect your squat form. It’s definitely worth a look! 

Lunges 

Stand with your feet at shoulder width and hands on your hips. Now take a big step forward, leading with your right leg. Drop your left leg down until the knee just kisses the floor. Maintain a slight arch in your lower back throughout the movement. From the bottom position, push through your front thigh to return to the start position. Repeat, this time leading with the right leg. 

Kickbacks 

Get down on all fours, maintaining a slight arch in your power back. Now draw your right knee slightly forward and then kick it back and up into the air. Hold the top position for a count of two as you squeeze your glutes. Return to the start position. Alternate 5 reps on each side until your 45 seconds is up. 

Glute Bridge 

Get down in front of a couch, resting your lower legs on the surface of the couch with your back resting on the floor. Angle your upper legs slightly so that your butt is about a foot from the couch. Rest your hands on the floor alongside you. From this position, lift your pelvis into the air as high as possible. Hold the top position for 2 seconds, squeezing the glutes as tightly as possible. Lower and repeat. 

Wall Sit 

Stand with your back against a wall and your feet about a foot in front of it. Drop down the wall until you simulate a chair sitting position. Your thighs should be parallel to the floor. Place your hands against the wall alongside you. Hold this position for 45 seconds. This is the perfect Frugal Fitness exercise since all you need is a wall, tree, car, or anything else that will support your back!