Hindu Squats for Weight Loss

Weight loss takes place when you burn more calories than you consume, and exercise should be a major part of the equation. Hindu squats are intense exercises that can help you shed weight and they require nothing but the weight of your body.

A group of people are squatting outdoors. (Image: dolgachov/iStock/Getty Images)

Muscle Mass

The Hindu squat is a multijoint, or compound, exercise. Compound exercises work more than one muscle at a time, which leads to increased muscle fiber recruitment. During a Hindu squat, the glutes, quadriceps, hamstrings, calves, abs and shoulders work simultaneously. This is good news for weight loss because muscle is metabolically active tissue. The more muscle you gain, the more calories you will expend when you are not moving. Every pound of muscle you add to your body will burn an additional 30 to 50 calories a day, according to the University of Michigan Health System.

High Intensity

Intensity is a major factor when it comes to losing weight. The more effort you put forth, the more calories you will end up burning. When you exercise at a high intensity, your body will burn calories after you are finished. This represents the oxygen consumption above resting level that the body is using to return itself to its pre-exercise state, according to Len Kravitz. In the fitness world, this is called EPOC, which stands for excess post-exercise oxygen consumption. Doing Hindu squats at a high intensity will boost the EPOC.

Proper Form

The Hindu squat is performed from a standing position with your feet slightly wider than shoulder-width apart and your arms at your sides. In one smooth motion, lower yourself down by bending your knees and stop when your thighs are parallel to the ground. When you are at this point, you can either let your arms hang straight down or move them behind your butt. Quickly stand up and extend your arms straight in front of your body. Repeat the exercise in a fast and controlled motion. When doing these, keep your back straight and your gaze fixed forward.

Time Frame

The idea with Hindu squats is to do a high amount of reps or to work out for a certain period. When you first start out, aim for 20 squats in a row and work out every other day. In each subsequent workout, add two more squats. Work your way up to 100 reps. If you do your reps for time, start out with 60 seconds and add five seconds with each workout until you can do five minutes consecutively.

Optimal Benefits

Once you are able to do 100 reps or five minutes in a row, do workouts more than once a day. For example, execute five minutes of Hindu squats once every two hours. If you are up for 12 hours, you can end up doing 30 minutes of exercise by the end of the day. The American College of Sports Medicine recommends 30 minutes of exercise to maintain health and reduce the risk for chronic diseases.