How Many Squats A Day To Lose Belly Fat?

There is no specific number of squats that will guarantee losing belly fat, as results vary depending on your body and fitness level. Also, there’s no proof you will specifically lose “belly fat”. However, incorporating squats with proper form into your workout routine can be effective.

Belly fat is one of the most difficult forms of fat to remove, and many individuals are looking for efficient techniques to lose weight. While there are several exercises that may assist you in losing abdominal fat, squats are without a doubt one of the most efficient.

Not only do squats target the muscles in your lower body, but they also engage your core muscles, making them a great exercise for burning belly fat. However, the question remains: how many squats a day to lose belly fat and start seeing results? 

In this article, we will look at the science behind squats and belly fat, as well as address some commonly asked questions and give you some information on how to include this exercise into your daily routine for optimum fat-burning potential.

You won’t want to miss this, whether you’re a fitness fanatic or just starting your weight reduction journey!

How Many Squats a Day To Lose Belly Fat?

The amount of squats you should perform every day to lose belly fat depends on a lot of factors, including your fitness level, nutrition, and overall health. 

Nevertheless, as a general rule, strive to complete at least three sets of 10-15 squats, remembering to perform with correct and proper form, and gradually raise the number of reps and sets as your fitness level continues to improve.

Additionally, incorporating other exercises that target your core and cardio exercises can also help to speed up belly fat loss. 

It’s important to remember that squats alone won’t be enough to target belly fat – a healthy diet and regular cardiovascular exercise are also crucial components of a well-rounded weight loss plan.

What Are Squats and How to Perform Them?

Squats are a strength training exercise that works a variety of muscles, including the glutes, quadriceps, hamstrings, and core. They can be done with or without weights and are an excellent way to build lower body strength and increase muscle mass.

To perform a squat: 

  1. You have to begin by standing with your feet shoulder-width apart and your toes pointing outwards.
  2. Engage your core and slowly lower your body as if you are sitting back in an imaginary chair. 
  3. Maintain a straight back and chest, and make sure your knees are in line with your toes.
  4. Make sure to keep lowering your body until your thighs are parallel to the floor.
  5. Then, pushing through your heels, return to your starting position.

It’s important to maintain proper form while performing squats to avoid injury. Make sure your knees stay in line with your toes, and keep your weight in your heels throughout the movement. Start with a low number of reps and sets and gradually increase the weight or number of reps as your strength improves.

Can I Lose Belly Fat by Doing Squats?

How many squats a day to lose belly fat?
huettenhoelscher/ iStock

While squats are a great exercise for building lower body strength and muscle mass, they alone are not enough to specifically target belly fat. As a matter of fact, any exercise won’t help you specifically target your belly fat. Research has shown that losing fat from a specific spot (spot reduction) is not possible [1, 2, 3].

Fat is usually the consequence of too many calories being stored in the body and can only be efficiently eliminated by a combination of exercise, calorie deficit, and a nutritious diet.

Squats can aid with general weight reduction and muscle mass, which can help boost your metabolism and burn more calories throughout the day. Squats are an excellent method to tone and build your muscles, but they are not a miracle cure for belly fat.

However, to lose fat, it’s important to combine squats with cardiovascular exercise and a healthy diet that is low in processed foods, sugar, and saturated fats.

Therefore, while squats can be a beneficial tool in lowering body fat and toning the lower body, long-term fat loss requires a holistic approach that includes a good diet and frequent exercise.

Related: How to Lose Belly Fat Without Hurting Your Back?

What Muscles Do Squats Work?

Squats are a compound exercise that works and engages multiple muscle groups at the same time. Squats primarily target the quadriceps, which are situated in the front of the legs, and the glutes, which are located in the buttocks. 

Squats also work the hamstrings, which are positioned in the rear of the thighs, as well as the core muscles, which include the abs and lower back muscles, for stability and balance. Due to their ability to target numerous muscle groups at once, squats are regarded as one of the most effective exercises for increasing lower body strength and muscle gain.

Should You Perform Squats Every Day?

Squats are a great workout for increasing lower body strength and muscular growth, but they should not be done every day. Muscles need time to rest and recover in between workouts to repair and grow stronger. Overworking your muscles without adequate rest can lead to injury, muscle fatigue, and plateaued results.

Most individuals should rest at least one to two days between workouts of the same muscle groups to allow the muscles to recover.

However, the frequency and intensity of squatting workouts or even other workouts can vary depending on your fitness level, goals, and overall health.

It is critical to listen to your body and alter your training regimen accordingly. If you feel pain or discomfort when doing squats, it might be an indication that you need to rest or your form while performing squats is incorrect.

In the end, we recommend you take at least one to two days of rest between working out the same muscle groups.

Related: Reverse Squats – Complete Exercise Guide

Benefits of Performing Squats


Performing squats regularly can offer a range of benefits for your overall health and fitness.

  1. Builds Lower Body Strength: Squats are an efficient approach to growing muscular mass in the glutes, quadriceps, and hamstrings while also building lower body strength. Squats engage multiple muscle groups at once, making them an efficient and effective exercise for burning calories and aiding in weight loss.
  2. Improves Cardiovascular Health: Squats can enhance your cardiovascular health by raising your heart rate and improving blood flow throughout your body.
  3. Burns Calories and Aids Weight Loss: Squats can engage multiple muscle groups at once, making them an efficient and effective exercise for burning calories and aiding in weight loss.
  4. Increases Flexibility and Mobility: By expanding the range of motion in the hips, knees, and ankles, squats can enhance your flexibility, stability, and mobility.
  5. Reduces Risk of Injury: Incorporating squats into your workout routine can help to reduce the risk of injury by improving overall movement patterns and strengthening muscles.

Overall, squats are a dynamic exercise that provides a variety of advantages for your physical health and well-being, and practically everyone should incorporate squats into their training routine.

Related: Kneeling Squat – Complete Exercise Guide

How Many Squats to Perform in a Day?

The quantity of squats you should do each day is determined by your fitness level, goals, and general health. If you’re inexperienced with squats, start with a lower number and progressively raise the intensity and number as you progress.

A good starting point might be to perform 3 sets of 10-12 squats per day. However, if you’re more experienced and looking to challenge yourself, you might aim for more reps or perform the same reps with more weights. 

Listen to your body and prevent overworking your muscles, which can lead to injury or fatigue. Also, make sure to not perform squats every day and give your muscles time to recover.

Additionally, to avoid overuse injuries and to guarantee a well-rounded fitness program, integrate various exercises that target other muscle groups into your regimen.

Related: Should I Take Creatine While Trying To Lose Belly Fat?

Some More Ways to Lose Fat

Here are some more effective methods for losing fat and getting shredded.

Increase Physical Activity 

Exercise is among the most effective fat-loss or weight-loss methods [4, 5, 6]. Physical activity on a regular basis can help you burn more calories, boost your metabolism, as well as improve your overall health [5, 6, 7]. On most days of the week, aim for at least 30 minutes of moderate-intensity exercise. Such activities include brisk walking, cycling, swimming, and resistance training.

Reduce Calorie Intake 

A calorie deficit is required to lose fat [8]. This means eating fewer calories than your body requires to stay at its current weight. Low-calorie diets and reduced calorie intake have been shown to help with weight loss [9, 10].

Begin by registering your calorie consumption and aiming for a 500-calorie deficit every day. This may be performed by limiting high-calorie snacks and consuming nutritious foods such as fruits, vegetables, lean protein, and whole grains.

Get Enough Sleep 

Better sleep quantity and quality can help with greater levels of weight loss [11, 12]. Sleep deprivation can disrupt the hormones that regulate appetite and metabolism, resulting in weight gain and fat accumulation [5, 13, 14]. To support fat loss and overall health, try to get no less than 7-8 hours of sleep every night.

Manage Stress

Evidence has shown that increased stress levels can increase weight gain and the risk of obesity [15, 16]. Chronic stress can raise cortisol levels, which encourages fat storage in the body [17, 18]. Engage in stress-relieving activities such as meditation, yoga, or deep breathing to aid in healthy weight control.

You can effectively support healthy fat loss and overall wellness by incorporating the above strategies into your daily routine.

Check Out: How to Break Weight Loss Plateau – 10 Easy Ways To Break It

Frequently Asked Questions (FAQs)


Squats can definitely help you lose some fat, but there isn’t a magic number for how many you should perform each day to do so. 

Additionally, squats specifically wouldn’t help you to lose belly fat. In fact, no exercise can help you lose belly fat. Evidence suggests that fat loss occurs throughout the body and not in a specific spot.

Everyone’s physique is unique, and it is determined by aspects such as fitness level, body composition, and dietary habits. It’s important to focus on doing squats with proper form and gradually increasing the intensity as you get stronger.

Additionally, doing squats every day is not suggested since it can cause muscular discomfort, exhaustion, and, in rare cases, damage.

But keep in mind that doing squats alone won’t give you a flat stomach. A healthy lifestyle that includes weight training, cardio, and a well-balanced diet is essential.

So, don’t be discouraged if you do not observe immediate results. Stay consistent, stay dedicated, and be patient with yourself. You may reach your fitness goals and become the greatest version of yourself with time and work.

More Exercise & Fat Loss Guides

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Lumberjack Squat: Complete Exercise Guide

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The 3 Best Sleeping Positions to Lose Belly Fat

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