The air squat is the perfect low impact exercise to do any time of day.
You can do this exercise when you wake up, when you brush your teeth, at your work desk, during your lunch break or before you go to bed.
You don’t need weights, proper work out clothes, or even shoes to get your air squats in during the day.
Air squats should be a staple of your daily workout routine.
They can be done by anyone at any age, in any area, and any situation.
You merely need to stick your hips back, drop down and stand back up.
Once you start adding air squats to your day, you may begin to challenge yourself on how many you can get in a minute or even a day.
You may also wonder how many air squats it takes to burn 100 calories or build muscle.
Are air squats even effective?
Let’s start with the first question.
How Many Air Squats Should I Be Able to Do in 1 Minute?
If you keep good form, you should be able to do a proper air squat every 1.5 to 2 seconds.
In one minute, you should be able to get 30 to 40 air squats.
If you are quick, you might be able to get 1 air squat every second.
That means you should be able to get 60 air squat per minute.
Try to do them at a pace that does not compromise good form.
How Many Air Squats Should I Be Able to Do in 1 Day?
Let’s say you can do 30 air squats every minute.
If you do 2 minutes of squats after you wake up, while brushing your teeth (morning and night), twice at work, and once before bed, you can achieve 360 air squats in one day.
Luckily, the air squat is a low impact exercise so doing a high amount throughout the day is less likely to have adverse effects on your joints.
Just remember to keep good form and take a day or 2 of rest if need be to help your muscles and joints recover.
How Many Air Squats Should I Do?
You should do as many air squats as you can fit into your day.
Air squats will help burn calories, build muscle, improve posture, increase mood, and improve your endurance.
As a beginner, start with 30 to 60 air squats per day.
Over time build up from there.
Try to get 200, then 300, then 500.
Challenge yourself week by week to get a few more air squats in during your day.
Remember, you can do them discreetly.
You can do them at home, at work, at your lunch break, or on the elevator.
How Many Air Squats to Burn 100 Calories?
One added benefit to doing air squats often is the added calorie burn you get.
If you can do high intensity squats for 12 minutes, you will be able to burn 100 calories.
Sticking to low intensity, good form air squats will net you about 40 calories every 10 minutes.
If you can manage to keep the high intensity air squats going for an entire hour, you may be able to burn about 500 calories. I wouldn’t recommend this many squats in a row, but it would be an incredible feat to accomplish.
How Many Air Squats to Build Muscle?
Building muscle with air squats is a tough task.
The more you do, the more muscle you will build.
The problem is the lack of additional weight will hinder your growth.
To fix this problem you have 2 options.
First, you can modify your air squats and do lunges, squat pulses or squat jumps to increase the load on your muscles.
You can vary the angle of your legs to do ski squats or sumo squats.
Next, you can wear a weight vest to give you the added resistance it will take to build muscle with the air squat.
Do squat jumps or lunge jumps with a weight vest and you won’t need anything else that will give you a more challenging and intense leg workout.
One weight vest I love because you can wear it discretely under your shirt is the Aduro Sport Weighted Vest. It ranges from 4 to 30 pounds and comes in sizes for kids to all size adults.
How Effective are Air Squats?
The air squat is an effective exercise if you want to tone and tighten your legs while giving yourself a solid workout throughout the day.
Mix in lunges, squat pulses and squat jumps to make the exercise more effective in less time.
Consistently doing these throughout the day will be key to consistent improvement and muscle growth.
Summary: How Many Air Squats Should I be Able to Do?
Air squats are an effective exercise to improve endurance and build muscle. They can be done almost any time of day and should be done consistently over time. Whether your goal is to complete 60 air squats in 1 minute or 500 air squats in a day, it’s a good idea to challenge yourself to get better every day. Just remember to use correct form, listen to your body, and use air squats to give yourself some excellent exercise throughout the day.
Don’t forget to check out my article: How to Squat Properly (Female)