Home » Health and Fitness Tips » 30 Day Squat Challenge

30 Day Squat Challenge

For my second weekly post offering tips or tricks to help with health and fitness, I wanted to share the 30 day squat challenge.

Follow me on Bloglovin | Instagram | Pinterest | Twitter

Last month I wanted to add a bit of a boost to my exercise mix, so I took up the squat challenge.  I did it on top of my daily workout ritual.  I fit it in while waiting for my spin class, or at the end of my run, or while I was making dinner.  That is the beauty about this challenge, you can easily add it on top of what ever your workout schedule is now, without a huge time commitment, however you will be strengthening and burning extra calories. I definitely felt stronger and noticed difference in my shape.  Save the workout image below to your phone that way you will have the workout with you where ever you go.   Now that I completed the challenge I added  three sets of 50 squats to my workouts twice a week.  That is what is wonderful about this, its gradual and at the end you are strong and able to continue on past the 30 days.  Challenge yourself and commit and you won’t be disappointed!!

Just make sure you do the squat properly.  Standing in front of a mirror check out your form.

Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor . Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. That’s one repetition.


Let Us Know What You Think!

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

5 comments on “30 Day Squat Challenge”

  1. Cool series! I am at 70 squats now, but decided that instead of trying to reach a higher number I’ll simply incorporate that in the end of my normal routines, or do 70 squats early in the morning before going to work.

    my left knee has been damaged (marathon running) and I need to be careful and not push it too much. Squats are great but I felt a little pain after the 60 squats day, so I listen to my body and adjust…

    looking forward to your future tips!

  2. Hi, Amy

    I have a quick question – the 50 squats or however many, do you need to do them non-stop or can you take breaks in the beginning? I did the push-up workout in the past, the goal was to hit 100, but all I wanted was to push my age and I was able to reach that and more, doing 55 push-ups non stop. \

    I love this type of challenge, it does add a lot and as you said, you can add it to your routine without too much trouble – squats are even easier than push ups, as you don’t need to lay on the floor! 😉

    I hope it’s ok to add a link from my blog, but if not, just edit it out, ok? I have a few posts about exercise routines, maybe you’d like to take a look…


    1. Sally,
      I would recommend doing them in one set. The point of doing the squat exercise is to strengthen your body, because a squat works more than just your gluteus, quads and hamstrings. It creates an anabolic environment, which promotes body-wide muscle building. Therefore repeating the exercise works the muscle fibers and strengthen and changes those areas. The goal is to put in your maximum effort. If 50 is too many reps to start (which is a lot for a beginner) start off with 30 or however many you are comfortable with, but do them all in one set and increase by the number on the scale. Hope this helps and best of luck, Amy

      1. Thanks, Amy! I suspect I can do 50 non-stop because of my regular exercise program, but I must say that the idea of 100 on day 9 leaves me a little scared 😉

      2. I was unsure when I started too, but by the time you are half way through the challenge you know you “got it”!

Scroll to Top