Squat Challenge

Do you want to achieve a toned, lifted, rounded or bigger butt? We have put together the ultimate 30 day squat challenge chart that will transform how your butt looks in your favourite tight jeans.

Healthy Living Starts Here login learn more

Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Printable PDF For The 30 Day Squat Challenge!

10 Benefits Of Squats

1) Build muscle

2) Burns more fat due to increased muscle

3) Maintain mobility

4) Maintain balance

5) Prevents injuries

6) Strengthen your core

7) Strengthen your joints

8) No equipment is required

9) Can be done everywhere

10) Increases flexibility

How Many Calories Can You Burn Doing Squats

According to What’s Cooking America, by multiplying .096 by your weight in pounds, an individual who weighs 180 lbs would burn 17.3 calories per minute, (.096 x 180 = 17.3).

What Do Squats Do For A Woman’s Or Man’s Body

This is an excellent workout to create the best results to tone your butt, legs, calves and core.

You may choose to perform the squat without equipment or add a dumbbell or barbell for extra resistance.

How To Do Squats Correctly

See video.

1) Stand straight with your feet hip width apart and your arms down by your side

2) While looking straight ahead squat down keeping your knees in line with your feet

3) As you lower into a squat start to raise your arms out in front of you for balance

4) Keep a neutral spine at all times while tightening your glutes and core

5) Squat until your hip joint is lower than your knees and never let your knees go over your toes

6) Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Advance Variation Of The Squat

See how to do dumbbell sumo squat for an advance variation of the squat.

30 Day Squat Challenge Instructions

1) 1 exercise Day 1 to Day 30

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

1ST DAY: 50 Squats

2ND DAY: 55 Squats

3RD DAY: 60 Squats

4TH DAY: REST DAY

5TH DAY: 70 Squats

6TH DAY: 75 Squats

7TH DAY: 80 Squats

8TH DAY: REST DAY

9TH DAY:100 Squats

10TH DAY: 105 Squats

11TH DAY: 110 Squats

12TH DAY: REST DAY

13TH DAY: 130 Squats

14TH DAY: 135 Squats

15TH DAY: 140 Squats

16TH DAY: REST DAY

17TH DAY: 150 Squats

18TH DAY: 155 Squats

19TH DAY: 160 Squats

20TH DAY: REST DAY

21ST DAY: 180 Squats

22ND DAY: 185 Squats

23RD DAY: 190 Squats

24TH DAY: REST DAY

25TH DAY: 220 Squats

26TH DAY: 225 Squats

27TH DAY: 230 Squats

28TH DAY: REST DAY

29TH DAY: 240 Squats

30TH DAY: 250 Squats

See INFOGRAPHIC Below

Share Share on Pinterest Share on FacebookShare on Twitter

Print PDF Below

Download PDF

Additional Printable Fitness Workout Routines

Access our growing list of printable fitness workouts to get you in your best shape ever and don’t forget to track your progress using our FREE online healthy living tracker!

Fitness Training Resource

Best Home Based Printable Workout Routines

50 Tips To Get Fit Without A Gym

Stick To Your Fitness Goals

How To Reach Your Fitness Goals

Top Fitness Deals On Amazon

It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body.

Learn How To Eat Healthy

Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins.