Does Squats Burn Belly Fat?

Last updated on November 7, 2022

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When it comes to burning stubborn belly fat, it is wise to understand that you cannot spot reduce.

Squats are great fat burners and muscle mass builders, particularly in your glutes and legs.

Done correctly and combined with the right diet and lifestyle regimen, squats can burn fats around your body, including belly fat.

Read on to discover the effectiveness of squats on burning belly fat.

How to Burn Belly Fat Doing Squats

woman doing squat

Squats are effective for burning fats and building muscle mass. Heavy squats increase the ability of your body to burn fats even when at rest.

While squatting, your body needs energy. Some of this energy is the fats stored around your belly. You will notice significant fat loss around your belly if you are consistent.

Here are some of the best ways to burn belly fat by squats.

1) Increase the intensity of the squats

To burn more fats doing calories, ensure to add your weight progressively. You can start squatting using your body weight.

As you progress, start squatting with weights and increasing them. This is the surest way of making this workout effective in burning belly fat.  

Do more repetitions and take short rests between the sets. However, be careful not to injure your back or legs. Always consult a personal trainer to learn the best squatting form.

This video explains how to squat in the correct form.

2) Observe your diet


Losing belly fat has a lot to do with the number of calories you consume daily.  You can squat consistently, but your abdomen will continue to be large if your diet is not friendly for burning belly fat.

You need to reduce the number of calories, which ultimately means that you need to reduce the amount of food you consume.

Start by making small adjustments. If you were consuming 3000 calories per day, start by reducing by 250, 500, and so on.

Do not make sudden changes in your diet, which might slow down your metabolism.

Gradually eliminate foods that contain saturated fats such as red meats and sugary carbohydrates like sodas and junk foods.

Increase your protein and vegetable intake as these are fat loss-friendly foods.

3) Include Tabata in your workout regimen

Tabata is a form of a high-intensity interval training workout whereby you exercise vigorously for 20 seconds and rest for 10 seconds between sets.

Using this technique while doing squats can help burn a huge amount of fats.  You will need to do squats continuously for 20 seconds and take 10 seconds’ rest.  You can keep doing this four times.

Tabata can be quite brutal, especially because the exercise keeps your heart rate up. With practice and consistency, you can finally become good at it.

To avoid monotony, including different variations of squats as illustrated in this video.

Does Squats Burn Belly Fat?

This is one of the most popular questions we get asked here at Belly Nestor, and it's no wonder. We all want to know the best way to slim down and tone up, and squats are a great exercise for both. But can they help you to lose belly fat specifically?

The answer is yes...and no. Squats (and other exercises that work the large muscles in your legs and butt) can help you to burn more calories overall, which will lead to weight loss all over your body...including your belly. However, because spot reduction is a myth, doing 100 squats a day isn't going to magically make your stomach flat.

The best way to lose belly fat is to create a calorie deficit by eating fewer calories than you're Burning. And while squats (alone) aren't enough to create this deficit, they can be a helpful part of your overall weight loss plan. 

So if you're looking to slim down, tone up, and get rid of that belly fat, incorporate some squats into your workout routine. And for even better results, pair them with healthy diet full of whole foods and plenty of water.


Squats can burn belly fat when executed in the right form and consistently. You, however, need to observe your diet by reducing the number of calories you consume in a day.

Learning different squat variations will also help reduce the monotony and make workouts more enjoyable.

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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