12 Views

Try The 30-Day Squat Challenge To Shed Fat And Build Functional Muscle

When you’re looking to get back into fitness, or indeed get into it for the very first time in your life, it’s always wise to start with a short and achievable challenge. Giving yourself a target you can complete within a month will give you a motivational boost just as your newfound zeal for working out might typically start to fizzle out.

This 30-day squat challenge is one of the smartest options to begin your fitness kick with for several reasons. First, because it just involves one bodyweight exercise so you can do it anywhere and anytime, and second, because the bodyweight exercise involved is the squat – just about the best bodyweight exercise there is.

The squat merits this high praise because it works pretty much your entire lower body – the hips, glutes, quads and hamstrings all benefit – and it also strengthens the core muscles around your stomach and lower back. The result of this is greater functional strength that will translate to extra speed and power in whatever sport you like to play, as well as increased resistance to injury.

Assuming you’re sold on the squat, take a look at these pointers on how to do it perfectly and head on to the 30-day challenge. We’ll see you in a month, when you have legs like pistons.

Just starting out? Here’s how to do it:

  1. Start by standing with your feet hip-width apart, toes pointing forward, chin up and core braced.
  2. Hold your arms out in front of you or by your sides – just don’t put your hands on your legs, whatever you do.
  3. Lower yourself until your thighs are parallel to the ground – the best way to describe it is like sitting down on an invisible chair. Go lower if you can – as long as it doesn’t hurt (and you can keep your balance) you’re OK. If you’re not sure if you’re going low enough, try squatting onto a box that’s slightly lower than knee height. Each time your glutes make contact with it, that’s a legitimate rep.
  4. Stand back up and repeat.

Once you’ve perfected your form, it’s time to take…

The 30-Day Squat Challenge

Perform the prescribed amount of air squats each day. Try to do them all in one set, but if you do need to take a breather, try not to pause again for at least ten more reps. It’ll be tough, it’ll burn, but you’ll have buns of almost literal steel by the end of it. 

Day 1 50
Day 2 55
Day 3 60
Day 4 Rest
Day 5 70
Day 6 75
Day 7 80
Day 8 Rest
Day 9 100
Day 10 105
Day 11 110
Day 12 Rest
Day 13 130
Day 14 135
Day 15 140
Day 16 Rest
Day 17 150
Day 18 155
Day 19 160
Day 20 Rest
Day 21 180
Day 22 185
Day 23 190
Day 24 Rest
Day 25 220
Day 26 225
Day 27 230
Day 28 Rest
Day 29 240
Day 30 250

Once you’ve done the 30-day challenge, try to keep it up by squatting at least twice a week. To go to the next level, find yourself a squat rack and move on to our bodyweight back squat challenge on the next page.

NEXT: Bodyweight Back Squat Challenge

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Latest Posts

How To Not Let Injury Derail Your Marathon Training
Fitness
113 views
Fitness
113 views

How To Not Let Injury Derail Your Marathon Training

SPFadmin - October 20, 2017

If you’ve managed to nab a spot in the London Marathon through the ballot system then congratulations are in order – the odds were not in your…

The New Thule Luggage Collection Has Bags Of Style
Style
82 views
Style
82 views

The New Thule Luggage Collection Has Bags Of Style

SPFadmin - October 19, 2017

Finding good luggage that’s both stylish and practical – as well as affordable – is harder than it ought to be. But luckily, we recently discovered Thule,…

What Is A Healthy Body Fat Percentage?
Fitness
31 views
Fitness
31 views

What Is A Healthy Body Fat Percentage?

SPFadmin - October 19, 2017

In the past men hit the weights room with the primary aim of bulking up, but today the main fitness goal of many is to “get lean”…

Get A Grip On Negative Emotions
Health
95 views
Health
95 views

Get A Grip On Negative Emotions

SPFadmin - October 18, 2017

1. Don’t suppress your rage It’s crucial to recognise that anger is a perfectly normal human emotion, and suppressing your rage can have far-reaching negative health impacts…

The Best Sweatshirts For Men
Style
32 views
Style
32 views

The Best Sweatshirts For Men

SPFadmin - October 18, 2017

The sweatshirt is supreme among cold-weather workout staples. Not only are sweatshirts simple, comfortable and well fitting, they’re ultra-functional too. You see that little inverted triangle around…

If You’ve Never Owned A Pair Of Adidas Gazelles, Here’s The Perfect Excuse
Style
97 views
Style
97 views

If You’ve Never Owned A Pair Of Adidas Gazelles, Here’s The Perfect Excuse

SPFadmin - October 17, 2017

Copenhagen label Wood Wood is well worth checking out for its high-quality, unfussy, functional streetwear, with clear Scandinavian and sportswear influences thrown into the beguiling mix. To…

Danner Boots Are Finally Available Online In The UK
Style
102 views
Style
102 views

Danner Boots Are Finally Available Online In The UK

SPFadmin - October 17, 2017

One of the joys of life is discovering new brands. And while Danner Boots isn’t exactly new – Charles Danner started his company in 1932 – the…

A Five-Move Kettlebell Workout To Burn Fat Or Build Muscle
Fitness
107 views
Fitness
107 views

A Five-Move Kettlebell Workout To Burn Fat Or Build Muscle

SPFadmin - October 17, 2017

This five-move workout will help you reach your goal, whether you want to torch fat or build muscle. Use a weight of kettlebell that allows you to…

You’re Either Going To Love Or Hate Kit Neale’s Shoes And Accessories
Style
104 views
Style
104 views

You’re Either Going To Love Or Hate Kit Neale’s Shoes And Accessories

SPFadmin - October 17, 2017

Unless you’re into fashion in a big way, you may not be familiar with Kit Neale. One of London’s most talented young designers, he’s developed a reputation…

Bomber Jackets Away! The Best Styles
Style
50 views
Style
50 views

Bomber Jackets Away! The Best Styles

SPFadmin - October 16, 2017

Ever since the bomber jacket leapt out of the planes of the US military’s bomber crews in the 1930s and landed at street level, its iconic silhouette…