When you’re trying to drop some stubborn kilos, the internet will tell you a million different things. Do squats. Do planks. Do HIIT. Do yoga. It’s enough to make you roll up your yoga mat and order another latte. So let’s clear up one of the biggest beginner questions once and for all—which is better for weight loss: squats or planks?
Spoiler alert: Both moves are awesome. But they work your body in totally different ways. One isn’t necessarily “better” than the other—they just help you burn fat and build muscle differently. So before you decide which one deserves your precious workout time, let’s break down how they really work, what makes them good for burning calories, and how to use both smartly for faster, real results.
Why Squats and Planks Both Belong in Your Routine
Here’s what most people get wrong: they think of weight loss workouts as endless burpees or punishing cardio. But real, long-term fat loss needs muscle engagement. Muscle eats more calories at rest than fat does—so the more you build, the more your metabolism works for you.
Squats and planks are both simple bodyweight moves you can do anywhere, anytime. They don’t need equipment, fancy shoes, or a huge space. And done properly, they do wonders for your body.
Let’s Talk Squats: The Lower Body Powerhouse
What it does: The squat is a classic lower-body move that works your quads, hamstrings, glutes, calves, and even your core. If you’ve ever heard someone say “squats are the king of exercises,” they’re not wrong.
Why it’s good for weight loss:
- Squats work multiple large muscle groups at once. The more muscle involved, the more calories you burn.
- They raise your heart rate when done in higher reps or as part of a circuit.
- They help shape your legs and butt, which is motivation enough for many people.
- Squats can be progressed forever—add a jump, grab weights, do single-leg variations. You’ll never run out of ways to challenge yourself.
Calories burned: A rough estimate is about 35–50 calories per 5 minutes of moderate squat reps (bodyweight only). Crank up the pace or add weights, and you can burn even more.
Now, What About Planks?
What it does: The plank is an isometric core hold—meaning you’re bracing your muscles without moving them. You hold your body in a straight line, on your forearms or hands, tightening your abs, back, shoulders, and even your glutes and quads.
Why it’s good for weight loss:
- Planks strengthen your deep core muscles, which improves posture and helps flatten your belly.
- A strong core means better performance in all your other workouts, including squats.
- Planks don’t burn a ton of calories directly, but they build endurance and stability for moves that do.
Calories burned: Holding a 1-minute plank burns roughly 2–5 calories per minute, depending on your body weight and muscle engagement. So you’re not torching hundreds of calories, but you’re building muscle that helps you burn more later.
So, Which Burns More Fat: Squats or Planks?
If you only look at calorie burn in the moment, squats win—hands down. They work more muscle, get your heart rate higher, and burn more calories per minute than a static plank ever will.
But here’s the twist: you shouldn’t look at these moves in isolation. A 1-minute plank is more of a core strength tool, not a fat-burning torch. You can’t melt belly fat by planking for hours—it just doesn’t work like that.
So if you only have 10 minutes and your goal is pure calorie burn, squats take the crown. But if you want to build a stronger core to help you do more squats, lift heavier, run faster, or avoid back pain—planks are your best friend.
Which Builds More Muscle?
Squats build muscle in your legs and glutes. Planks strengthen your deep core and shoulders. Both are important for overall tone and strength.
If you only squat and never strengthen your core, you might plateau faster—or worse, end up with a sore lower back because your core can’t stabilize your spine.
And if you only plank but never train your legs? You’ll have solid abs hidden under a layer of fluff because you’re not burning enough calories to reveal them.
A Better Idea: Combine Them for Maximum Results
The real secret? Don’t pick one—use both together. Squats for calorie burn and muscle building. Planks for core strength and stability. This combo makes your workouts more balanced, helps you stay injury-free, and keeps your results sustainable.
Here’s a Quick Squat-and-Plank Combo to Try
No gym needed, no excuses:
1. Warm-Up (2–3 minutes)
- 20 jumping jacks
- 10 arm circles
- 10 bodyweight squats
2. Main Set
Repeat 3–5 rounds:
- 20 bodyweight squats
- 1-minute plank hold
- 15 squat jumps (optional for extra burn)
- 30-second side plank per side
3. Cool Down
Stretch your quads, hamstrings, and lower back for 3–5 minutes.
Boom. In under 20 minutes, you’ve fired up your legs, core, heart rate, and metabolism. Exactly what your body needs to burn fat smarter.
Tips to Make Squats and Planks Work for You
- Focus on form: For squats, keep your chest up, back flat, and knees tracking over your toes. For planks, keep your hips level—no sagging or piking.
- Add variety: Squat jumps, pulse squats, single-leg squats, side planks, plank shoulder taps. Small tweaks make a big difference.
- Progress gradually: Hold planks for longer as you get stronger. Add weight or depth to your squats.
- Pair with smart nutrition: No squat or plank combo beats a bad diet. Eat more protein, veggies, and whole foods to see real fat loss.
- Consistency wins: Doing 20 perfect squats every day beats 100 sloppy ones once a week.
The Verdict
When it comes down to “Which should I do for weight loss?”—the answer is do both, but lean into squats for pure calorie burn and muscle building, and use planks to build a strong core that helps you move better in every workout.
No fancy gym, no overthinking. Just you, your body, and a commitment to show up and keep moving.
Final Thoughts
So next time you’re debating whether to drop into a squat or hold a plank—don’t stress. Do both. These two classic bodyweight moves are powerful on their own, but unstoppable when combined.
Work your legs, fire up your abs, eat smart, and stay consistent. That’s how you burn fat, build strength, and look and feel your best—no matter where you’re starting from.
