Ultimate Companion to 30 Day Squat Challenge

Ultimate Companion to 30 Day Squat Challenge

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woman doing squat

HEY! DO NOT Start the 30 Day Squat Challenge until you read My ULTIMATE Companion based on Fully Researched Information! 5 Basic Rules, 4 Cool Variations and 2 AWESOME Tips Included!

The 30 Day Squat Challenge has been getting a lot of attention online and in the media. Its premise is simple, but you’re going to see awesome results.

  • CLICK HERE to jump to the rules of the challenge!

What is more, this plan is laid out in such a way that almost anyone can get started. As you have probably already guessed, it’s an exercise designed to keep you busy for at least thirty days (there are variations on this that can take you further, but we’ll get to that later).

What you’re going to do here is perform a certain number of squats daily. Usually, the rules are as follows: Begin with 50, have a rest every fourth day (you’ll need it!), gradually increase your total number.

30 day squat challenge guide
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By the time you get to the end, you’ll be able to do a maximum of two-hundred-and-fifty squats!

The program isn’t too complex, but you’re quickly going to understand why it’s considered to be a challenge in the first place. But don’t be scared, you’ll love it and the results will be awesome and definitely worth it.

How Does It Work for Both Women & Beginners?

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The great thing about this program is the fact that it can do wonders for a wide range of people.

  • Women – Ladies can indeed put this plan into action. Those who stick with it to the very end are certain to see their own positive outcome.
  • Beginners – Newbies can certainly take advantage of this plan, too. However, if you’re new to exercise in general, you may want to consider spending some time to build up your abilities, prior to taking on the actual challenge.

Fifty may not sound like a lot, but it really is! Don’t let that thought suggest you can’t handle it. You can. All we’re saying is that you should get used to do squats before beginning with this one month plan.

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But does it work? It certainly does. The benefits are countless and they include: Improving your abdominal and back areas, obliterating the calories and increasing your overall flexibility! The big advantage of this program is that you can do the challenge at home. It is designed to move forward logically and safely.

Crucial Lesson – Learn The Proper & Healthy Way to Do a Squat!

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There’s the right way to do squats which will give you all of the benefits we’ve already mentioned. And then there’s also the wrong way to do this movement.

In order to avoid injury, you should:

  1. Put each foot shoulder-width apart.
  2. Looking straight ahead, keeping the back straight, you’ll start lowering yourself down by bending the knees. Make this movement to look and feel like you’re sitting down in a chair.
  3. You should only lower your body to the point of your own comfort zone.
  4. Your heels shouldn’t leave the floor.
  5. The knees will travel over your toes or they will go slightly outside them. Make sure they don’t bow inwards.
  6. Your arms are meant to stay straight out in front of you, in order to maintain balance.

With the basics behind you, try a few out. If you feel good about things afterwards then it’s time to start working out your legs.

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5 Basic Rules of This Challenge You Need to Keep in Mind

woman-doing-a-squat-the-good-wayIn order to get the most out of this workout, there are some basic rules that you should keep in mind. These are designed to ensure you get the best outcome possible:

  1. Stretch & warm up – Focus on warming up and stretching out phases. Not only does failing to do so prevents you from enjoying results to its fullest, but it can also leave you open to pulling a muscle or even worse.
  2. Make sets – Divide the higher numbers into sets. As this plan gets tougher, remind yourself that you don’t have to push your body to do everything in a row. Break it down into sets. You’re not cheating yourself by doing so.
  3. Have a pause – Do not skip rest days as these are important and recommended for a reason in this program. They’re meant to give your muscles time to regeneration, regroup and get used to the strain you’re putting them through. Skipping them is only going to leave you open to injuries. At the very least, you won’t get the best of the workout.
  4. Maintain correct posture – Always make sure your knees are pointing forward. Proper squat positioning is of utmost importance!
  5. It is risky – You are taking it on at your own risk. The potential danger is minimal, but it does exist. Failing to warm up or do this exercise properly can cause injuries. This plan is in a general sense feasible for most. You will see improvements day by day. Be patient and disciplined.

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When it comes to the squat challenge, there’s nothing wrong with asking for a little help. Don’t be afraid to incorporate some extra things into your routine. Just check out paragraphs below to learn more.

2 Great (FREE) Tools You Should Get Your Hands on!

Tool #1 – Calendar & Printable Chart


This chart keeps you on track with how many squats you need to do each day and which are designated for resting.

It even includes the steps for maintaining the proper technique.

Print this off, tape it to wherever you’re working out, and use it to stay focused.

This calendar is available for download at: LiveStrongLiveLean.com

Tool #2 – Mobile Applications

There are also 2 excellent, essential mobile apps:

  • 30 Day Squat Challenge Free – This is a great app to keep handy as you go through each day. It’s not just a schedule. It’s a tremendously useful motivational tool. You can get it here: iTunes.Apple.com
  • Squats – Available in the Google Play store, this app was basically designed for those who are absolutely serious about committing to this technique as a means of beneficial exercise. It claims to function as a personal fitness trainer, one that will guide you through the whole gradual process as time goes on, while always keeping your personal health in mind. To that end, it succeeds beautifully. You can download it here: Play.Google.com

You’ve got the basics of the challenge, you’ve got the apps and calendar. Even so, you might still be a little skeptical about whether or not this program really does deliver on all its promises.

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It’s okay to be a little skeptical. There are tons and tons of diets and exercise techniques dotting the internet landscape.

Some of them are a complete waste of your time and some of them can actually severely compromise your health in some way!

For the skeptics, consider these 5 sources:

  1. My Fitness Pal – This is a great source of information and inspiration for anyone who is seeking to improve their bodies and minds through diet and fitness. Check out this thread and see how people have been responding to it – MyFitnessPal.com
  2. YouTube – You can find a number of videos on this one month plan, but the following video sums up the positives of this workout program quite nicely – Youtube.com
  3. Pinterest – People primarily use this website to share fashion, decorating ideas, and recipes. However, like the two items mentioned already, it’s awesome source of exercise inspiration, not to mention encouraging before & after pictures – Pinterest.com
  4. Bodyrock.tv
  5. Fitsugar.com

4 Cool Variations of 30 Day Squat Challenge!

If you’ve completed this plan, you might be hankering for greater horizons. That’s amazing! If you really are feeling like you can do more, consider these variations to the established format:

  1. 50 Day Challenge – You can do 30 days, but can you handle 50?
  2. 100 Squats – How do you feel about 100 a day?
  3. 200 Squats – Or would you be up to the extreme of 200?
  4. Combo with @KeairaLaShae – This combination video definitely isn’t for beginners, but it’s awesome workout, and the results are seriously going to blow you away.

2 General Tips – Have Fun & Be Safe!

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Remember that if you’re unsure whether or not this exercise plan is for you, owing to old injuries or your current physical condition, you shouldn’t be afraid to consult a physician before starting the program.

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Overall, safety cannot be stressed enough with the 30 Day Squat Challenge. Remember to warm up, listen to your body, and respect the way this plan is laid out.

Most important: You should certainly remember to have fun every single step of the way.

Extra List of 5 Further Resources

Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit!!! I want to make this site a great resource for everybody. Please always consult your decisions with your doctor. This website is for informational purposes only!!! REMEMBER: There is no such thing as a miracle cure. If something sounds too good to be true, you should be cautious. DISCLAIMER: The statements made here have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat or cure or prevent any disease. This notice is required by the Federal Food, Drug and Cosmetic Act. Remember, I am not responsible for the comments, I am not able to verify authenticity of comments posted. Please, do your own research before you decide to take any action.


  • Sherrie

    Oh my booty shorts! I have been looking for information regarding the squat challenge! I am so going to try this! I just love Jennifer Lopez’ booty it’s so round and she always looks good in clothes. I am going to get the 30 Day Squat Challenge Free app right now!

    • Christine Derrel

      Sherrie, the app looks great, go for it!

  • Blanca

    As a latina I must say that I got robbed! All of my aunts and mother have beautiful big butts. Me on the other hand I have a pancake booty. Its so sad and totally unfair. I am so conscience of it. I am going to start this challenge tomorrow. The good thing is that I love squats, even though my whole body aches the next day. It would be awesome to finally have a butt.

    • Philipa

      I think it’s wonderful how much body image has changed :) I remember when I was younger, even though I had a beautiful body, everyone wanted to be so thin and me and my thick thighs so embarrassed that I always wore baggy clothes. Now, I realize that I would have been the envy of all of today’s video models. Live and learn, i guess.

  • Erica K

    I’ve been doing it this challenge for a while, and its great.

    Tightening and lifting my booty…makes it look bigger in a good way.

    Great for getting your heart pumping too! I know its working because my husband even noticed the difference, and thats saying a lot! One time I dyed my hair red from blonde and he didn’t notice. I guess you can saw he likes big butts and he cannot lie lol

    • Stephanie

      Haha, I’ve got the size down, but I could certainly use a lift! I wonder if my husband will notice, it would be nice to know that he was looking at me for a change.

  • Amanda

    I just finished the 30 day squat challenge yesterday and it was tough but do-able!! The one I did finished at 250 squats on the last day, which I completed yesterday. It felt like a huge victory when I did that last squat, especially since it was my birthday! I felt like I had given MYSELF the gift of better health and a better body. I noticed a huge difference in my thighs and butt. I’m 42 , 5’7″, and 178 lbs (down from 213). I carry most of my weight around my middle, but I had a lot of loose skin on my inner thighs and a few dimples on the backs of my thighs. The squat challenge really firmed up my thighs and lifted my bum!! I know that one cannot spot-reduce fat from the body, but I know for sure you can tone and firm the muscles underneath and that really improves the appearance of the problem areas. I’m not sure what one would have to do to maintain that, I’m no workout expert, but I figure that I can easily bust out 50 or even 100 squats a day to maintain the improvements I’ve achieved. Hope this helps and I say go for it!! Great article Christine.

    • Christine Derrel

      Amanda, thanks a lot for stopping by and sharing your thoughts!!!!

    • Alyssa

      You have inspired me Amanda! I’m a 40 year old woman, 5’4″, 140 lbs. I also carry most of my weight in the mid section, but I also feel like my thighs look scrawny and unshapely.

      After reading your comment, I am totally inspired to get going with the challenge. Summer will be here fast and I want my thighs to look stronger before shorts season arrives. Keep up the good work.

  • Coca Cola Shape

    I finally started this challenge and I noticed a difference in my strength and stamina. Day 1 was tougher than day 16! My butt and legs are certainly more toned now. I am going to try and incorporate squats into my daily routine from now on. The thing that I love the most is that you don’t need to go to the gym to do the challenge. I like to do them in the morning, that way i don’t make any excuses in the evening as to why I cannot work out.

    • Xavier

      Hmm, that’s the best reason I’ve seen for working out in the morning. I am totally *not* a morning person and couldn’t even think of it. however, I sometimes do catch myself falling for my excuses about being too busy to go to the gym at night, so maybe it’s worth rethinking.

  • Tori

    Now that is a challenge alright! One day I will be brave enough to try it out.

    • Christine Derrel

      Yes Tori, this is really hard and will change your body, definitely.

  • Luiza

    Love this squat! I do variations of it each month, it’s given my quite the booty! My legs got leaner and stronger too 😀

  • Suzy Q

    Love the challenge! I’m halfway trough and I can clearly see differences, by butt looks so much perkier! I can’t believe I didn’t believe my bf at first when he said squats are great for the butt, I thought they were only for the legs!

    • Christine Derrel

      Suzy, please come back and share your results with us!!!

  • Annie Mouse

    Wow, the article and all the comments are really making me want to do this challenge! I’ll probably combine it with the Abs and Dips challenge I found on another site, and see how much my body changes each month! 😀

    • Kelly

      I’m curious about that Dip Challenge, Annie! What parts of the body is it good for? If you have a link, I’d love to see it.

  • Peter

    So many resources, it’s nice to see ladies loving the squat! There’s nothing better than those for a firmer, toned ass – even us guys know it! I always tell the ladies at my gym that if they want junk in their trunk, they better squat or do lunges 😀

    • Christine Derrel

      Peter, squats will do wonders for you!!!

  • Nelly

    love the keaira workout, so full of energy! it tired me, but it was so nice! wish me good luck on this challenge, i want a better body by the end of this month 😀

    • Christine Derrel

      Nelly, I keep my fingers crossed!!! :)

  • Uly

    One of my facebook friends did the squat challenge a while ago, and I must admit she lost a lot of weight and looks fabulous now (she was a little hefty before, not that it matters to me, just saying). I congratulated her, but didn’t join in because squats are hard on my body. I’m thinking about it now.

    • Christine Derrel

      Uly, go for it!!!

  • Anna

    I didn’t know there was such a thing as a squat challenge, but it looks like something I’ve already been doing. Every night I do about 50-100 squats. My daughter has a heavy backpack, and I wear it while I’m doing the squats to increase the weight resistance. If you remain consistent to it, you WILL see results. My thighs started looking better in less than 2 weeks.

  • TinyTexan

    I just came back to say that I did it! The first week was tough because I hadn’t been working out very much. But after that, I was moving and grooving. I can feel the difference in my lower back and my thighs. My thighs really look and feel tighter.

    A few years ago I dislocated my kneecap and was advised to do more thigh strengthening exercises. Ever since I started doing the squat challenge my knee has felt less wobbly as well.

    And the best thing is that you don’t need any extra equipment. If you do it on a regular basis you will see results.

  • Lillian Suzette

    Love it, love it, love it. I first saw it on Instagram some time last year. I went all the way to 250 squats a day. It was hard at first, but once you get to 100 squats a day you really want to push yourself. By the time I got to 250, I felt like I was a squat killing machine, lol!

    Now about the results — much firmer butt. And I’ve got a nice lift to it now. It looks 100% ready for bathing suit season. Waaaay fewer cellulite dimples on my thighs, which is something I wasn’t really expecting. As a 45 year old mom, this was one of the best things I could’ve done for myself. Go for it, ladies!

  • Kylie

    Your legs will feel like wet noodles the first few days, but don’t stop. Within the first 2 weeks my husband actually stopped and took an extra long look at my bottom while I was getting dressed. His exact words were, “Whoa! Are you moonlighting as a video vixen because your tail is looking tight!” A video vixen?!? After just shedding most of my baby weight that was a serious compliment. I’m almost up to 200 a day now. Can’t stop, won’t stop.

  • Stuart Cookney

    The best 30 day fitness app is – https://itunes.apple.com/app/id726162392 – the official one from http://www.30dayfitnesschallenges.com – well worth a look

  • Yashmeen Yoko Reyes Iturralde

    I’m on the 3rd day of my 30-day squat challenge. Thing is, I’ve been doing 250 squats in one set and line 300+ squats per day. Am I doing it wrong?

  • Zack

    The most important advice anyone can give you regarding squats is to do them properly. Make sure you’re not wobbly and if you use weights pay close attention to your balance. Squats are great for developing your glutes and toning your thighs but it will also engage your core so try to add them to as many routines as possible.

  • dora

    After doing this challenge two months in a row I can’t say I’ve noticed huge improvements. Perhaps I didn’t pay enough attention to my posture or did them too slow, don’t know. My lower body is a bit more toned than when I started but perhaps my expectations were too high. It works, but not to the extent I wanted.

  • glutes

    If you want to get the most out of this challenge don’t just do the squats and call it a day. Try to do them at the end of your workout when your body is warm and a bit tired to make sure you give your body that extra push. It can either be HIIT workouts or an hour on the treadmill, whatever you like. But try to do something else besides squats if you want to actually see results.

  • tiara

    If you feel discouraged by the number of repetitions in some of these days, DON’T. You can do these throughout the day or just do 10-20 then have a minute rest and continue. The whole idea is to work your legs and butt, not to exhaust them. I now do 100 squats in the morning and 100 squats before going to bed plus my daily workout and I’m happy with the results.

  • dg

    You can try using a sandbag to push your muscles a bit more. This way you increase your strength and work your butt as well. I either keep the sandbag above my head or on my chest as I squat down. I got this advice from a personal trainer at my local gym and I like the extra burn I get from doing these.

  • Jacob

    Squats are good but sometimes you have to do something more.
    Very well written challenge tho!

  • Samuel Crane

    Always make sure you do proper squats or you will probably not see results.
    The calendar is pretty cool in here.
    Go for it, ladies.

  • Micheal

    This can get you pretty fit if your mind is ready and you are emotionally strong enough to do this!
    I’d say DO IT!

  • John Medley

    I will show this to my girlfriend as she was looking for something like this.
    Thanks alot!

  • Diane Bourque

    The first few days my butt didn’t feel very good but I didn’t stop and kept going!
    Now I am very very happy with the results.

  • Sammi

    I incorporate 100 squats in to a circuit training class I attend and wow, I hurt the day after but it is a good kind of hurt.
    I haven’t done this challenge yet but I want to do so as I love to hate squats. They are great for building muscle up and shaping that flabby bum!

  • Jason

    If you have pain anywhere in your body other than your bum or legs after doing Squats, you really do need to check your positioning as no where else should hurt. If you get pain in your back you have been positioned badly.

  • Wendy

    When doing Squats I like to work other areas at the same time so I use hand weights at 3kg each and do tricep lifts when coming out of the squat and lowering them when I go in to the squat. I always try and find a way to bring weights in to a routine also.

  • Shantel

    This squat challenge is 30 days long because it supports the theory that it takes 30 days of doing something to form a habit. Once you start and keep going, you will see the difference in your strength from day 1 to day 30. Even if you can not do the designated amount, aim lower and build up, you will still be impressed with your growth.

  • Shantel

    Watch out for the DOMS on this one guys. Delayed Onset Muscle Soreness. It should be uncomfortable but not agonizing.
    You can help yourself before by stretching out all the lactic acid and cooling down properly and by taking a bath in epsom salts.

  • Jennifer Esguerra Mancinelli

    Once you complete the challenge would you suggest doing the maximum repetitions daily to maintain..maybe adding weights? Any suggestions welcome.

  • Jennifer Esguerra Mancinelli

    Once you complete the challenge should one continue doing the maximum repetitions maybe with weights? Any suggestions welcome.