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


  1. I’m on day 13 and I’m so sore! I already see results though so I’m not giving up :)

  2. I just started started today hopefully I see the results

  3. 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 ;).

  4. I just started today and I do feel kind of sore, I hope to be toned for life when I’m done

    • 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.

  5. Started this challenge today! :) Hope it goes well!

  6. 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?

  7. Do you have to do the squats all together or can you break it down throughout the day?

    • 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.

  8. Do all the squats have to be done at one time?

    • 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.

  9. Hi!
    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 :).

  10. I just started today! Wish me luck! :)

  11. 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!

  12. 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?

  13. 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?

  14. You don’t mention the weight of the bar to be used.

    No additional weight needed ? For men too ?


  15. Hi

    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!

  16. 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?

  17. How do you know if its working ? Do you get sore from the butt cause im trying to make my butt bigger!

  18. I just started today with the 50 squats… I hope this is gonna give me some results…
    The thing is I already have some pretty big legs so will I get even bigger legs?
    Another thing is… I’m used to do about 50 squats 2-3 times a week and i honestly didn’t feel much today at the first 50… should I try with some weight these first few days?

    • At first your legs are gonna look bigger but then your muscles are going to start burning fat and you will lose fat and you will be slim and your legs are gonna look great! You will feel it trust me ;). If you want to add weight nothing wrong with that :).

  19. Super excited, i am starting today!

  20. Do squats helps in burning belly and abodminal fat?

  21. I am coming to the end of the challenge and want to start squatting with the bar on my back. What weight should I be adding to it and to you recommend how many set and reps ?

    • workoutessentials

      Start with just a bar without weights, you will know how many sets and reps you can do, your body will tell you ;).

  22. Im in 8th grade yes im starting young becsuse its better to start yougg so you dont get fat in your teenage years so i have athletics im off season all we do is run and it makes ,y butt hurt already but running is an exercise correct? So i went on this website and it said dont do exercises while doinn the challenge and i just started yesterday so i kimda freaked out cause i really dont need to injure myself so is it okay to do the squat challenge and exercise and is it ok to do 2 or more challenges at once? Cause id rather get like toned in a month then hsving to wait

    • workoutessentials

      You can do it, it is not that hard! You cant injure yourself doing it, but if you`ll feel like it is too much, stop and take a day off or do less squats etc. Listen to your body!

  23. Also i kinda forget days and i really want a booty xD and thighs i have fat thighs but no butt and im doing the plank challenge,ab challenge and the squat challenge is that going to hurt me or make anything hurt not sore but like a very painful hurt?

  24. Started yesterday! ! I can feel the soreness already!! Hope I can finish it!!

    So if I continue to do this, would I loose some of the belly fat too??

    Wish me luck :)

    • workoutessentials

      You will loose some of the belly fat :). You will gain muscles and muscles burn fat! I wish you luck :). You go girl!

  25. My Family and I are on day 3. We feel great. I’ll post our results.

  26. Will the soreness go away after doing the squats for a while??

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