The 30 Day Squat Challenge became an internet sensation in early 2013 and it continues to have a strong presence today. The point of this challenge is to get people to commit to completing a set number of squats each day for 30 days straight. The first day begins with 50 squats and the last day ends with 250. There are rest days throughout and participants can divide the squats up into different parts of the day if they would like. Ultimately, the goal is just to get people moving and to challenge their bodies a little more.
Fitness Blender saw this challenge reach a large audience and decided to tweak it a bit. If you are new to Fitness Blender, it's a site created by a couple, Kelli and Daniel, that has free workout videos and other fitness tips (read more at Fitness Blender Review: Get Fit for Free at Home). In the Fitness Blender Squat Challenge, viewers are taken through ten different variations of the squat. Daniel and Kelli explain that doing these different variations of squats targets different muscles which leads to a better bottom and legs!
I've taken on both challenges and wanted to provide my insight into both. Below, I have given a more in-depth view of each challenge and what you can expect from them. No matter which squat challenge you take on, remember that any exercise is better than no exercise at all!
30 Day Squat Challenge In-Depth Overview
The 30 Day Squat Challenge focuses more on the number of squats you do than anything else. If you have never done a squat before, I encourage you to consult YouTube for a quick tutorial to make sure you are performing the exercising properly. You can start this challenge at any point, so choose a day to start and find a way to motivate yourself to complete the set number of squats each day.
In the table below, you will find the number of squats you should do during the first ten days of the challenge. You will notice that you have three days in a row of completing the exercise and then one rest day. I encourage you to take those rest days from the challenge, especially if you are new to working out. We all need to give our muscles time to recover!
30 Day Squat Challenge: The First 10 Days
|Day||Number of Squats|
Completing the Reps: Take a Break or No?
You have full control to do the 30 Day Squat Challenge however you want, but I really want you to think about how effective it is to do one squat and then take a break. Do you think that your muscles are being pushed by doing this? Probably not.
As much as you may want to take a break once your muscles start to ache, I encourage you to push a little harder and dig deeper. It's okay to feel some soreness in your legs when you're completing these squats. What you don't want is to feel a sharp sting in a muscle or tendon as that could be a sign of an injury.
Remember, our muscles have to tear in order to get stronger. Pushing yourself during your workout is going to give you better results. If you want to make the 30 Day Squat Challenge an effective workout, you're going to have to endure some leg fatigue. I'm not saying that you won't get to a point when you need a break, but just make sure that you aren't taking one too soon.
Days 11 through 20
|Day||Number of Squats|
Staying Motivated During the 30 Day Squat Challenge
Time is precious these days - I get it. I also understand that sticking to a workout regimen for 30 days straight can also be daunting, but here's something I've discovered about the 30 Day Squat Challenge - it's a great way to make working out a part of your regular routine! I feel like a lot of people blow off exercise because they can never find the time to do it. In reality, we all have a few minutes here and there that we can dedicate to making ourselves look and feel better.
In my opinion, the 30 Day Squat Challenge opens up our eyes to the breaks in action we have throughout our day. Anyone can look at these tables and say, "I have time to incorporate 100 squats into my schedule." When I did this challenge, I found myself doing squats when I was deciding what outfit to wear! Be creative and make completing this challenge a priority. If your health isn't enough of a motivator, find some inspirational quotes and put them by your bed or on your bathroom mirror so that you see them daily. No matter what, just stay focused and tell yourself that you can do this!
The Final 10 Days
|Day||Number of Squats|
My Personal Experience with the 30 Day Squat Challenge
When I began the 30 Day Squat Challenge, I wasn't completely out of shape. I found that completing these squats each day did help build some leg muscle, but I knew I would have to do more to get the results I was really looking for. Don't get me wrong - squats are a great exercise and I am definitely glad I took part in the challenge, but I knew that I would have to be more sore than I was to get better results.
Keep in mind that everyone's bodies react differently to exercise and we are all at different levels of activity. If you haven't worked out in awhile, this is a great way to get started again! As I stated previously, this challenge, for me, was more about getting into the routine of working out and finding the time in my schedule. I no longer have excuses for not working out. Since completing the 30 Day Squat Challenge, I feel more motivated to workout and make time so that my body stays healthy and toned.
Fitness Blender's Squat Challenge
Now that you have an idea of what the 30 Day Squat Challenge is all about, I want to switch gears and introduce you to Fitness Blender's Squat Challenge. Before you dive into this section, I want you to forget about the format of the last challenge and begin with a clean slate. Why you ask? Well, Fitness Blender has incorporated its challenge into one 8:27 video. That's right - there's no 30 day commitment here. Instead, you are taken through ten different types of squats so that all of your different leg muscles are being focused on.
Fitness Blender's Squat Challenge is great for beginners and experts alike. If you are short on time, you can complete 100 squats in eight minutes by following this video. Have more time? Try going through the video a couple of times.
Unlike the 30 Day Squat Challenge, this one should trick your muscles a bit because you are using a variety of muscles and motions. I remember completing this workout for the first time and feeling sore after because I wasn't used to do so many different kinds of squats in one workout!
Fitness Blender's Squat Challenge Workout Overview
|Number of Squats||Type of Squat|
Squat with side leg raise
Squat and reverse lift
Triple dip squat
Sumo squat and high kick
Double dip ski squat
The Pros of Fitness Blender
I'm all for doing your own thing and making a workout routine work for you (like the 30 Day Squat Challenge), but I have found Fitness Blender to be one of the best workout sites out there. The reason? Their videos walk you through each exercise and tell you how to perform them properly. If you watch the Fitness Blender Squat Challenge video above, you'll hear Daniel talking to you about form and where you should be feeling the exercise. For example, he mentions your range of motion when the plie squats are performed.
Another plus about Fitness Blender videos is the fact that they show the estimated calorie burn from the workout. Keep in mind that these numbers can fluctuate depending on your weight, height, and other body measurements. Use these numbers as an estimate to gauge just how much you might be burning.
I find Kelli and Daniel to be very motivating, especially when my muscles are screaming at me to give up. They are also great leaders and guiders through the workout routine. Squats are one of those exercises that can be done wrong very easily, so having someone to watch and tell you how to do your form properly is an added bonus.
Which Challenge is Better?
So, which challenge is right for you? The answer - it depends. If you are new to working out and feel like you need a structured program to get you started, then I suggest trying the 30 Day Squat Challenge. On the other hand, if you're looking to build more muscle and challenge your abilities a bit more, I encourage you to take on Fitness Blender's Squat Challenge. Both programs have their benefits, so do the one that you feel is going to fit your needs the best!
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
Any questions or comments about the challenges? I'm all ears!
nandini on December 13, 2017:
Nice, elaborative description of both workouts, I have started 30day challenge, but I think I will add in the 100 reps from FitnessBlender to another 150 reps from 30 day challenge.
Roy Edwards on May 12, 2015:
Both are really great. Anything that encourages more exercise is fantastic. That said I am a big fan of the squat challenge and with my clients encourage a plyometric element to the challenge depending on their fitness level. www.refreshyourself.co.uk
Musu Bangura from Nation's Capital on September 21, 2014:
These squats seem simple and to the point! The good thing is, you don't have to go to the gym to do these exercises. They can be done right in the living room.
daisyjae from Canada on June 26, 2014:
Personally I like the fitness blender challenge better. You can always add weights to make it more advanced. I never stick with these month long challenges!
David from Birmingham, UK on March 31, 2014:
I've never heard of these challenges but they sound great. Squats are one of the best exercises you can do. I do them with a barbell about every 5 days. Great hub.
Kevin W from Texas on March 28, 2014:
Very interesting and informative hub on the 2 challenges Torrs13 and welcome to hubpages. I have not tried either of the challenges personally, as I'm currently on a different agenda. I do have a friend that keeps harping about the 30 day challenge, so I am going to try that at some point. Thumbs up on your hub.