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100 Squats Every Day for 30 Days

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Strength workout concept. Fit black woman and her boyfriend doing squats together at home, panorama. African American couple having domestic training during covid-19 quarantineContinue reading Strength workout concept. Fit black woman and her boyfriend doing squats together at home, panorama

Squats are a great exercise for strengthening and shaping your lower body. Not only do they require little to no equipment, but they can also help burn serious calories by engaging larger muscle groups.

As many of us are living in states where gyms are still closed, getting a good workout in can be challenging. To help make sure that you get some movement in each day, challenge yourself to complete 100 squats each day for the next 30 days.

Disclaimer: Do not do the 100 squat challenge if you have existing knee issues, and always consult with a doctor before starting any new working.

How the 100 Squats in 30 Days Challenge Works

Now, there are several ways you could go about completing this challenge:

  1. You can include squat variations as a station in a circuit training workout.
  2. You can break your squats into smaller sets throughout the day.

Most importantly, make sure that you are squatting with proper form to avoid putting extra strain on your back or knees. Practicing these squats in front of a mirror is a great way to work on getting your form down.

100 squats too many? Feel free to reduce the number of squats per day to 50 or even 25, depending on what’s realistic and safe for your body.

To target your muscles in different ways, and avoid getting bored, try doing a mix of these squat variations throughout the 30 days.

1. Bodyweight Squat

The simplest form of the squat is the bodyweight squat. It’s an exercise that requires no equipment at all and can be done anywhere.

Stand with your feet slightly wider than hip-width and bend your hips and knees as though you were attempting to sit on a chair. Extend your legs to return to start.

2. Goblet Squat

As you get a bit stronger, you can start adding weight to your squats.

A goblet squat is an excellent first step to increasing your strength, and it only requires one dumbbell or kettlebell.

Simply hold the dumbbell or kettlebell with both hands. Bring the weight up to chest height and keep it there while you do a traditional squat.

3. Barbell Squat

Once you’re comfortable with the goblet squat, you can move on to a barbell squat. Place a weighted bar across the back of your shoulders and squat just like you did during your goblet squat.

With the weight resting on your back, it’s important to engage your core to keep your spine in a neutral position and your chest as upright as possible — this will help to protect your lower back from injury.

4. Box Squat

Placing a box, chair, or bench a few inches behind you and then touching your butt to the box/chair/bench while you squat is a great way to make sure you’re getting sufficient depth in your squats.

It can also help protect your knees and maximize your form so that you can avoid injury.

2 Ways to Meet Your 100 Squat Goal

1. Use the Set Method

Though you could choose to do all 100 squats at the same time, there are several other ways you could reach your 100 squats per day goal.

Breaking them up into 10 sets of 10 throughout the day is an excellent way to begin.

Each set will take only a moment and you can do them anywhere. Breaking them up into smaller sets will also help avoid some of the intense soreness that may come with jumping into high rep sets right off the bat.

2. Set Up Some Circuits

Creating a circuit, with squats as one of your stations, is also an efficient way to reach your squat goal. This way you won’t burn your legs out and you’ll get a well-rounded workout.

You could even add two stations, each with a different squat variation, to your circuit.

The Bottom Line

Exercise challenges are an excellent way to reach your fitness goals.

Performing 100 squats per day will help you burn calories and strengthen your lower body at the same time.

Break them up into small sets throughout the day or do them all in one workout. Try a new piece of equipment or use no equipment at all. No matter how you chose to do them, completing this challenge will set you on the path to a stronger, fitter you.

As with all new exercise programs, check with your doctor before beginning this challenge, and if you feel pain in your legs, stop before you end up with an injury.

Don’t forget to log your squats in your Lose It! app as well!

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