30 Day Squat Challenge

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30 Day Squat Challenge


Try Out Our 30 Day Squat Challenge Today!

Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect summer shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.

The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.

You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days so be careful not to overwork your body so that you don’t feel exhausted when completing the next challenge and means that you won’t feel the full benefit of the challenges.

Please follow the challenge chart below on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

Does The Squat Challenge Work?

Yes! Our squat challenge does work and it has helped so many people to get in shape and really improve their fitness levels. Our squat challenge has been specially and carefully designed to make sure that you can work your body to the maximum whilst avoiding injury and any long term damage this may cause. This has been tried and tested by millions across the globe and we have seen hundreds of success stories about how this 30 day squat challenge has helped them become stronger and healthier as a person. If you would like to master the technique of this challenge. Then be sure to check out the video down below which gives you a full guide into the squat exercise to point out what you’re doing wrong.

Different Types Of Squats

Body Weight Squats


This is just a regular squat with no exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, with your feet slightly pointed out, squat down where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

Plie Squats

In this squat, your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, you can also grab some weights or an even kettle-bell!

Pulse Squats

Get into basic squat shape and then reach the bottom of the squat, then instead of coming back up all the way only come halfway up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one! So enjoy!

Plyometric Squats


This type of squat will really get your heart rate up. You use the same rule of form as a bodyweight squat, but instead of this, when you get to the bottom of the squat, you are going to explode up and land softly.

Single Leg Squats

This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.




30 day squat challenge chart free download


  • Day 1: 50 squats
  • Day 2: 55 squats
  • Day 3: 60 squats
  • Day 4: rest day
  • Day 5: 70 squats
  • Day 6: 75 squats
  • Day 7: 80 squats
  • Day 8: rest day
  • Day 9: 100 squats
  • Day 10: 105 squats
  • Day 11: 100 squats
  • Day 12: rest day
  • Day 13: 130 squats
  • Day 14: 135 squats
  • Day 15: 140 squats
  • Day 16: rest day
  • Day 17: 150 squats
  • Day 18: 155 squats
  • Day 19: 160 squats
  • Day 20: rest day
  • Day 21: 180 squats
  • Day 22: 185 squats
  • Day 23: 190 squats
  • Day 24: rest day
  • Day 25: 220 squats
  • Day 26: 225 squats
  • Day 27: 230 squats
  • Day 28: rest day
  • Day 29: 240 squats
  • Day 30: 250 squats

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