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30-Day Squat Challenge

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Challenge yourself over the next 30 days with this 30-Day Squat Challenge! No equipment needed and you can do it from the comfort of your living room.

Before we get into this 30-Day Squat Challenge I want to go over a little bit about the Squat in general.

When you do a bodyweight squat, you’re using (aka targeting) the following muscle groups:

  • quadriceps
  • hamstrings
  • glutes
  • abdominals
  • calves

Squats are a great movement to build up muscles in your lower body among other things:

  • strengthens your core
  • reduces the risk of injury
  • burns tons of calories
  • strengthens the muscles of the lower body
  • increases athletic ability
  • builds basic movement for growth
  • can be done anywhere

Rather than giving you some arbitrary number of reps to start with for this challenge I want you to actually test yourself first. This will allow you to have a baseline idea of how many squats you can do in a given minute.

I want this challenge to actually be worth it for you rather than lumping you in with everyone (no offense to everyone).

So, before you start your challenge you’re going to see how many squats you can do in a minute.

Don’t worry if you have this preconceived idea of how many squats you want to hit… just start a timer and see how many you get to in one minute.

The 30-Day Squat Challenge

Are you ready to get started?

How to start the challenge?

As stated above you’re going to do a timed test to start out…

Set a timer for one minute and see how many times you can squat in one single minute.

This is your baseline and what we’ll test against at the end of the 30 days!

What’s after the one-minute test?

Write down your number and check the PDF below for how to use your number. 

This will be your baseline and what we’re hoping to improve upon each day.

Each day will have a plus sign and a number associated with it… this is how many extra over your baseline you’ll be doing each day.

So, if it says +3 and your baseline is 25 then you’ll do 25+3=28 for that particular day. 

Will there be rest days?

Yes. There will be rest days factored into the challenge so your legs can get a break.

There will be two scheduled rest days every week, which should be plenty of rest.

How to complete the challenge?

Over the next 30 days, you’ll be attempting to complete all of the squats listed for that day on the calendar.

You can break up the squats any way that you need in order to complete them, but I would advise you to attempt to complete them in one sitting.

For instance, if your baseline is 30 squats and you’re on day 15 and need to do 30 + 45 squats (so 75 squats) I would break those up into 3 rounds of 25 squats or 5 rounds of 15 squats. 

This way you’re completing it as a workout rather than breaking the sets up throughout the day. You’ll get the most out of it this way.

What’s after day 30?

After you’ve completed Day 30 you’ll rest for a day and then complete your baseline test all over again.

So, you’ll time yourself for one minute and see how many squats you can do in one minute.


Then, if you’re satisfied you can continue on with a different challenge or you can try the squat challenge all over again.

calendar of a 30-day squat challenge
Click Here to Download a PDF Copy of this Challenge.

Are you ready to get started?

There is no equipment needed for this challenge. You literally just need to squat :).

Don’t forget to pin this post for later!

woman squatting with a dumbbell

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