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30-Day Squat Challenge: Go from 0 to 200 Squats in 30 Days

squat challenge with baby on shoulders

Summary

30-day challenges are, well, challenging to stick to. But that does not mean that they do not work! The key thing to keep in mind is that 30-day challenges are as much about the physical exercise as they are about proper dieting. So if you want to get results out of these kinds of challenges, then you have to be willing to implement both!

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We see them circulating all over the web, on Facebook, Instagram, and Pinterest. All sorts of 30-day squat challenges that pique our interest. But for the most part, we find ourselves reluctant to commit. Why? Because none of these challenges guarantee that we’ll be satisfied with our results. This, however, does not imply that a 30-day squat challenge will not work.

Does the Infamous 30-Day Squat Challenge Really Work?

We are told time and time again that in order to achieve our fitness goals, we must adopt a healthy lifestyle. This same rule applies when it comes to any 30-day fitness challenge—especially a squat challenge. If your goal is to build, sculpt and tone your backside, then you need to be fueling your body as such.

The Huffington Post states that unless you change your eating and exercise habits, a 30-day squat challenge isn’t going to give you your dream body. Your age, gender, activity level, genetics, nutritional habits, and fitness history will all have a say in what your results will look like at the end of the challenge. The key is to both commit to the entire 30 days and commit to healthier eating habits to ensure optimal results.

The research team at DrEd.com conducted a 30-day squat challenge experiment with 7 participants; 4 female and 3 male. While changes weren’t drastic, researchers noted that female participants lost weight, while male participants gained weight. This could be attributed to the fact that most female participants had low levels of activity prior to starting the challenge, while all 3 males exercised regularly (achieving more muscle definition).

All of the participants reported seeing more definition in their glutes after just 10 days of doing squats. This experiment was conducted using Fitness Republic’s 30-Day Squat Challenge.

Arguments Against a 30-Day Squat Challenge

Although 30-day squat challenges generate results, there are many arguments against following a month-long squat program. According to Dark Iron Fitness, it’s important to keep the following things in mind when starting a 30-day squat program:

  • The risk of injury is high: Straining a set of muscles too often can lead to serious injury which may force you to stop your fitness program until your muscles recover.
  • Form is often compromised: Not everyone knows how to do a squat properly. If you struggle to do squats, doing 200 of them might not be the best idea. Your form will be compromised. A compromised form will only leave you with injuries and no benefits at the end of your challenge.
  • Experts say it is about quality, not quantity: Because the form is at high risk of being compromised, it is recommended to do fewer squats with proper form. It is the quality of your squats, not the quantity, that will give you optimal results.
  • Your muscles need to rest: Your muscles need to rest so that your body will heal, and the muscles will repair themselves. The recovery process will take anywhere from 24-72 hours. If you don’t give your muscles a rest, you risk injury.
30 Day Squat Challenge: A compromised form can lead to a lowerback injury.

What About the 30-Day Ab Squat Challenge?

Similar to a squat challenge, an Ab Squat Challenge can be effective. Because abs are made in the kitchen, cleaning up your diet for the duration of this challenge is essential. It is also important to not become discouraged if you do not have a six-pack at the end of your 30 days.

The goal of any 30-day challenge is to improve your physique, not perfect it. Results will vary from person to person, so comparing your results to someone else’s will be counterproductive. We all have different genetics, conditions, and starting weights.

Some people naturally carry weight differently and have a more difficult time getting down to a low body fat percentage. It is possible to achieve a stronger core and still not have visible abs. The point of an ab squat challenge is to improve your health and fitness level overall, not give you the body of your dreams.

30 Day Ab Squat Challenge

The 100-200 Squat Challenge: Our Final Verdict

Whether you’re looking to improve your core, tone your legs, or sculpt your glutes, a 30-day squat challenge will give you results. Does that mean these results will meet your expectations? Not necessarily.

What we do know for certain is this: a 30-day fitness challenge is exactly that—a challenge. This type of challenge will test your ability, dedication, and determination.

A 30-day challenge is in no way to be thought of as a “quick fix” to fitness. Achieving a life of health and fitness takes time, will power, and a lot more than 30 days. You should strive to exercise regularly, and only use these challenges as a fun way to switch things up by setting a short-term fitness goal to improve your long-term health.

200 Squats Challenge: 30 Days to 200 Squats

Where many squat challenges only allow you to use one muscle, this 30-Day Squat Challenge by Popsugar consists of five different squat variations to ensure you are using all your glute muscles and optimizing your results.

1. Narrow Squat

  • Stand with your feet touching.
  • Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

2. Narrow Squat with Back Kick

  • Stand with your feet touching.
  • Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

3. Basic Squat

  • Stand with your feet shoulder-width distance apart, feet parallel.
  • Hold your hands out in front of you for balance.
  • Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
30 Day Squat Challenge: Basic Squat

4. Basic Squat with Side Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel.
  • Hold your hands out in front of you for balance.
  • Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again.
  • Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

5. Sumo Squat

  • Stand with your feet wide, toes pointing out.
  • Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
30 Day Squat Challenge: Sumo Squat

Other 30-Day Challenges That Might Interest You

1. 30-Day Leg Challenge

If you’re up for the challenge and ready to conquer the best leg workouts, start this 30-day leg challenge to get gorgeous legs at home or at the gym with simple bodyweight and dumbbell exercises. Fitness Goals provides you with step by step instructions, easy to follow videos and a printable diagram to keep you on track!

2. 30-Day Thigh Slimming Challenge

A combination of five different exercises to target your thighs and slim those babies down in 30 days! The key to slimming is toning, and this challenge will help you do just that.

3. 30-Day Abs Exercise Challenge

This fast, 30-day ab challenge is the perfect way to get the results you want for your tummy. Build your core and challenge yourself to improve as you progress through the 30 days!

4. 30-Day Plank Challenge

Follow this Fitness Goals Plank Challenge to work your way up to a two-minute plank! Planking is one of the best exercises to do for strengthening your core. It will not only strengthen your belly but will also strengthen your lower back and reduce back pain.

5. 30-Day Push-Up Challenge

Holly Rilinger, Nike Master Trainer, put together the ultimate 30-day push-up challenge that slowly increases reps and provides corresponding moves to build your triceps and core strength. Follow along with Holly and develop your upper body strength.

30-Day Challenge Apps

30-Day Squat Challenge: Go from 0 to 200 Squats in 30 Days 2

1. 30-Day Ab Challenge

30 Day Ab Challenge

iOS: Free |Android: Free

The 30 Day Ab Challenge is a simple 30-day exercise plan where you do a set number of ab exercises each day with the occasional rest day thrown in! The workout increases in intensity as the days progress. In total, the app has 6 workouts with 15 ab exercise variations. The workouts and exercises are suitable for both men and women of any age and fitness levels.

2. 30-Day Fitness Challenge Pro

30 Day Fitness Challenge Pro

iOS: Free |Android: Free

Designed by a professional fitness coach and scientifically proven to help improve fitness and health. By fully considering workouts rules, 30-Day Fit Challenge Workout increases exercise intensity step by step, so you can easily stick to daily workouts. 30-Day Fit Challenge Workout will greatly help you keep fit and lose weight effectively.

3. 30-Day Squat and Abs Challenge

30 Day Squat and Abs Challenge

iOS: Free

The #1 app for squat and ab-specific workouts with more than 300k downloads worldwide. The 30-Day Squat & Ab Challenge will be your best personal trainer to lose weight and get back in good shape. If you hate starting over all the times, this app is the perfect pal to motivate and push you not to give up and get in much better shape in only 30 days.

4. 30-Day Butt Challenge – Firm Workout Exercises

30 Day Butt Challenge - Firm Workout Exercises

iOS: Free |Android: Free

Use the challenge app to keep yourself motivated to build muscle and burn fat! Can you make it to day 30? Your workouts may start off easy, but they’ll slowly increase in difficulty as you get to the end of the month. Exercise your legs, butt, and thighs for one month straight and improve your fitness level.

5. 30-Day Push-Up Challenge

30 Day Push-up Challenge

iOS: Free |Android: Free

If being able to do 50 push-ups is on your fitness bucket list, it’s time to make it happen. This app has a variety of 30 to 100-day challenges to build your upper body and core strength so that by the end of those days, you’ll be able to bust out 50 (or even way more) push-ups. Get that upper body looking great and build a lot of functional strength.

6. 30-Day Water Detox Challenge

30 Day Water Detox Challenge

iOS: $0.99

This challenge is easy and tasty. The only thing you have to do is drink this tasty detoxing cleansing and fat-burning water. You will lose weight feel better, detox your body, and cleanse your skin by only drinking this beverage. A new tasty recipe for each day!

7. Lose Belly Fat in 30 Days

Lose Belly Fat in 30 Days

iOS: Free |Android: Free

Sweat just 10 minutes a day! Lose belly fat and flatten your tummy with these short and effective fat burning workouts at home. You will get a flatter stomach in just 30 days. No equipment or coach needed. You can easily do the belly workout at home or anywhere, anytime.

8. The 30-Day Weight Loss Challenge

The 30 Day Weight Loss Challenge

Free |Android: Free

Give 30-Day Weight Loss Challenge a try if you want to lose weight fast and crush fat challenge yourself to this workout challenge. Ease into a weight loss plan with these multiple 30-day action plans. The 30-day workout challenges have been created by fitness experts to help you kick start your fitness, improve your health, and transform your body.

9. The 30-Day Cardio Challenge

The 30 Day Cardio Challenge

iOS: Free

Want the ultimate cardio workout to get sweaty and burn fat? Then try the 30-Day Cardio Challenge for free! The 30-Day Cardio Challenge is a simple 30-day exercise plan, where you do a set number of cardio exercises each day with rest days thrown in. The workouts and exercises are suitable for both men and women of any age and fitness levels.

10. The 30-Day Trials

The 30 Day Trials

iOS: Free

Try out a new habit! Just like you can test drive a new car or try Netflix one month for free, you can try out a new practice. Good habits can make our lives easier and help us accomplish great things.

All that this app does is help you keep track of your new habit for 30 days. There are no fancy graphics, no social media, no help from your friends. Just you and your habit.

11. The 30-Day Wall Sit Challenge

The 30 Day Wall Sit Challenge

iOS: $2.99 |Android: $1.49

The 30-Day Wall Sit Challenge is harder than it looks, but if you complete it you will be amazed how far you can push your limits and challenge your body! You do a number of wall sit exercises each day, the intensity of the exercises increase slowly; and by the end of this 30-day wall sit workout plan, you will have super strong leg and core muscles.

12. The 30-Day Lunge Challenge

The 30 Day Lunge Challenge

iOS: Free

Challenge yourself and take this 30-day challenge to guide you thoroughly throughout your journey to having strong and better-looking thighs plus a well-shaped butt. With easy to follow and effective workout routines that will leave you with fantastic results and boost your overall confidence and fitness.

13. The 30-Day Quit Smoking Challenge

The 30 Day Quit Smoking Challenge

iOS: Free

Invest only a minute each day, or when you’re desperate to smoke for 30 days and see yourself become a better you. Feel better each day you don’t smoke, and do more things you thought were impossible.

Most quit smoking apps don’t actually help you quit smoking or cure your cravings when you’re desperate for a cigarette. Meditation and exercise are the science behind this. Smoking is essentially a simple breathing exercise. Breathing increases heart rate variability which is shown to increase willpower and help quit smoking.

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