The 30 Day Squat Challenge Workout Program

Squat and abs challenges are the fad at the moment and the 30 day squat challenge is a simple but wonderful way to tone up your butt, your legs and your core muscles. With this exercise program, you perform a set of squats everyday and take a rest on every third day. By the end of 30 days, the muscles that are around your butt as well as the inner and outer thighs will have been worked.

The idea is to tone your legs, your butt, and your lower body while you work hard at reaching a goal that will increasingly become difficult. While loosing weight and strengthening are two wonderful benefits of the squat challenge, completing the challenge is considered to be a major achievement. The entire exercise is great cardio workout and help with the development of your leg, your abs and your lower back muscles.

The 30 Day Squat Challenge Repetitions

On the first day, you can begin by doing 50 successive squat reps. Progress is made by increasing the number of repetitions by five while taking a rest every four days. After every rest day, you must add 10 more repetitions more than the ones you performed on the last day when you did the squats. On the last eight days of the exercise, you will do 20 additional repetitions instead of 10. This would bring the repetitions to 250 by the end of 30 days.

Reasons Squats are the Best Exercise

Many people wonder why the 30 day squat challenge and why squats are preferred to any other type of exercise. Squats are of great benefit because of their functionality and because they bring balance and mobility to the development of muscles throughout the body. Squats promote the burning of fat and present you with a workout that’s simple in movement and will completely strengthen all your core muscles.

Squats are also great for shaping your legs and your buttocks and provide lots of help with your abdominals and your lower back. If you really want to be fit, squats are the way to go and the 30 day workout program is one of the best forms or exercise. Your muscle mass will increase and you will be able to burn 50 to 70 calories a day because of the squat program.

The 30 Day Squat Challenge Workout Program


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  1. Amy

    I need some support. I’m so good at doing a week, and then I get off track. I feel, if I’m accountable I can get though this month with support from others.

    Who is in??

    • workoutessentials

      I am in :D. Don`t worry about how many squats you do every day, just keep on doing it, even if it is just a squat a day ;).

    • workoutessentials

      You know you`ll be toned just for as long as you`re doing it, right? There is no such thing, that would toned you for life if you stop doing or using it.

  2. liz

    ive started the challenge 3 days ago and im also doing the gym is there anything at the gym that could help me out with the squats other than the weight bar?

    • workoutessentials

      Well you can break it down. If you are going to break it down, break it down on half. 10 every half an hour will be much better than nothing but I still recommend that you do it all together or break it down on half.

    • workoutessentials

      Well you can break it down. If you are going to break it down, break it down on half. 10 every half an hour will be much better than nothing but I still recommend that you do it all together or break it down on half.

  3. Izzy

    I was wondering, if I do this challenge, what should I do once I’ve finished to keep up the results? Would starting over be effective or not?
    Thanks :)

    • workoutessentials

      I think it would be or you can start a new challenge. I need to write a post about other 30 day challenges :).

  4. Tabitha

    Just started yesterday :))) is it bad if I do it twice a day??? Did two sets of 50 one in the morning and one at night… Is that too much??

    • workoutessentials

      Hi Tabitha,

      there is no problem with doing more of it at first. You will feel tempted at first, but once you get to the 100-150 reps level you will contemplate doing twice the work :D

      The most important thing is that you started ;)

      Good luck!

  5. Lina

    Am I suposed to do 50 squats in a row the first day or do it separately?
    On day 30 should I do 250 sqats in a row?

  6. sarah

    hi, do you have to do the number set of squats in a row without stoping? or can you take like a 5 second break when you legs get tired and keep going?

  7. Nilou


    I have fat on my upper leg (tight)

    What exercise is good to lose the fat on my upper leg?

    And also around stomach

    I have nearly 10kg of extra weight

    • workoutessentials

      You can`t lose fat on just some parts of the body, you can lose it all over with cardio (running etc.). And eat healthy!

  8. Adam

    Hey, I’ve just done the first 3 days, then a day’s rest but then I missed a day by falling asleep. What should I do now? Carry on from 70 squats? Or start again?

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