What Happens To Your Body When You Do 200 Squats Every Day

Doing 200 squats a day feels like torture, but the results are amazing.

If you’re looking to tone your legs and butt, there’s no better exercise than the squat. And while doing 200 squats a day may seem like a lot, you can actually do it in 10 minutes.

With a proper warm-up and cool-down, of course.

Let’s begin:

What are the benefits of doing 200 squats a day?

Two hundred squats per day will tone your legs, improve your cardiovascular fitness, and help you burn calories. Though they sound tough, squats are a fairly simple exercise, and they can be done anywhere without any equipment. 

Using the proper form is the key to getting the most out of your squats. When done correctly, squats can help to strengthen the muscles in your legs, including your quadriceps, hamstrings, and glutes. They can also increase your heart rate and breathing, making them an excellent choice for improving cardiovascular fitness. 

And because they’re a weight-bearing exercise, squats can also improve your bone density. 

How many calories do 200 squats burn?

The answer to this question largely depends on the person doing the squats. For example, a 125-pound person will burn approximately 49 calories by doing 200 squats, while a 155-pound person will burn around 61 calories. 

If your goal is to lose weight, you may need more than 200 squats, though.

You need to create a deficit of 3,500 calories to lose one pound of weight. So, if you’re looking to lose one pound per week through exercise alone, you will have to:

  • First, mind your diet: Focus on eating healthy, whole foods and reducing your caloric intake.
  • Second, do other exercises: Focus on a mix of cardio and strength training exercises. For optimal results, practice HIIT, walking, and swimming regularly. 

Do I get a bigger butt if I do 200 squats per day?

Doing 200 squats per day will give your butt a more lifted appearance. However, your buttocks will not actually increase in size unless you are trying to bulk and, therefore, eating more calories. 

If you stick to the same diet as before or lower your calorie consumption a bit, the 200 squats per day will tone and shape your existing muscles to give you a perkier look.

If you’re looking for a bigger butt, you may want to add weight to your squats by holding a dumbbell or barbell in front of your chest as you lower into a squat.

And remember to eat a protein-rich diet. Proteins are essential for muscle growth and help you see results more quickly.

Will doing 200 body squats a day improve my speed at running?

While doing 200 squats a day may not make you run faster, it will help build the muscles in your legs that are essential for running. These muscles include your quadriceps, hamstrings, and glutes. Stronger muscles will help you run more efficiently and with greater power. 

Besides, squatting every day increases your cardiovascular endurance and lung capacity. Both of those are essential for helping you run faster and for longer.

How many squats a day till I see results?

The number of squats you need to do to see results will vary depending on your goals. For example, to improve your cardiovascular fitness, you may only need to do 100 squats a day to start. That equals around five minutes of hard work; if you add a warm-up and cool-down, you will see satisfying cardiovascular results with barely 15 minutes per day.

Two hundred squats may be better for cardiovascular fitness and endurance, especially if you: a) vary the squats in your routine and b) change up the speed and pace.

You will also see improvements in your sleep patterns and overall mindset. After all, you are tackling a challenge daily, and the resulting dopamine influx will make you feel better.

You may start seeing the desired results after just a week of squats.

But how many squats a day and for how long until you see improvements in your lower body tone?

Firstly, if you want to sculpt your lower body muscles with squats, you have to:

1. Add weights. 

Lifting different-sized challenging weights according to each squat makes your muscles work smarter and harder. For example, a standard squat with feet shoulder-width apart might allow you to lift more weight than a narrow squat, which puts more pressure on your lower back.

That brings us to the next point:

2. Incorporate different squats into your routine.

You want to target your muscles in every direction possible. You also want to focus on smaller, supporting muscle groups in your legs and butt.

For example, sumo squats help you focus on your inner thighs, outer glutes (gluteus medius and gluteus minimus) and hips. Narrow ski squats tone your outer thighs, inner glutes, and lower back better.

If you want to build stronger thighs, consider the explosive jump squats.

3. Try different speeds to reach your goals.

A standard squat should take one or two seconds to lower your butt and another one or two to get to the initial position. However:

Doing faster squats will tire your legs quickly. This strategy also helps you increase your endurance, speed up your caloric burn, and improve your cardiovascular resistance.


Doing slower squats is better for muscle building. Use a 4-count tempo when you go down and come up, focusing on contracting your glutes. This squat type also allows you to lift more weight and feel the burn, activating your metabolism. Although these slow squats burn fewer calories when you’re doing them, the afterburn effect will be maximized.

To sculpt your legs and build muscle, you may have to give it a bit longer. But usually, your results will be visible after 2-3 weeks.

Remember to take before-and-after photos to see that progress for yourself. If you look in the mirror every day, you may not notice the changes as well.

Do squats burn belly fat?

Squats can increase metabolic rate and help burn fat throughout your body – including your belly.

There are different strategies to reach this goal, though:

1) Incorporate weighted, slow squats into your strength-training routine. 

The aim is to burn body fat in a low-impact way that tones your muscles. This strategy works because increasing your muscle mass accelerates your metabolic rate. As a result, you will burn more calories even while you’re resting. Strength training takes longer, but it sculpts your muscles more effectively. That means you won’t just burn belly fat; you will have defined abs that look delicious.

2) Do fast-paced squats, incorporating them into a cardio routine. 

This strategy helps you burn more calories and slash through your fat stores in record time. Your belly fat will melt away, and your belly will look more toned.

3) Do HIIT. 

Arrange your squats in intervals; do as many squats as you can with as heavy a weight as you can in the high-intensity intervals. Jog in place during the low-intensity periods. 

The goal of this strategy is to increase the afterburn effect and prevent plateaus. 

That means you will keep losing belly fat and adding more muscle. Of course, you will have to do other strength and cardio exercises. And the biggest drawback with HIIT is that you can’t do it every day; your body will need at least one rest day between HIIT sessions.

Will doing 200 squats every day get me bigger thighs?

Doing 200 squats every day can get you more sculpted thighs if you lift a weight that challenges you personally. That may mean just one or two pounds if you are a beginner, but you will likely get to 20-25 pounds if you are an intermediate.

Remember: Your thighs will look more defined, but they may not be bigger per se.

The final look depends on your goals and your strategy for reaching them:

  • If you are trying to lose weight, you will mind your calories and strive to eat a healthier diet, probably by incorporating more veggies. In this case, you will notice more bombed quads, curved inner thighs, and stronger hamstrings from your squat routine. But if you are also losing weight, chances are you will be losing inches around your thighs too.
  • If you are trying to bulk up, you probably eat 20% more calories, especially protein-based calories. In this case, you will notice your thighs getting bigger – you will be able to lift more, and your legs will look like a bodybuilder’s.

Whatever the goal, make sure to rest between squat sessions. You don’t want overtraining and injury messing up all that hard work! And also, remember to take before-and-after photos: they are the best way to track your progress. Good luck!

Mary D. Brown

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