Maddie Looking for an awesome 30 day squat challenge for beginners? I think we have the perfect routine for you!
Below you’ll find a print-friendly squat challenge for weight loss. You can print it out and have a physical copy available to you, or you can simply download it to your device and view it digitally. Either way, it’s a great challenge, and we know you’ll love it!
This post is all about the ultimate squat 30 day challenge for the absolute beginner.
This post is all about a losing weight calorie deficit and why it’s so crucial for weight loss.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
30 day squat challenge printable PDF:
*All exercises can be done with your body weight, but you can add more weight with dumbbells or kettlebells if desired. There are multiple squat variations featured in this best squat challenge, and progressive overload is also utilized.
We hope you enjoy this 30 day squat challenge chart!
How to…
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Basic squat
Written instructions:
- Stand with your feet shoulder-width apart
- Your feet should be facing forward
- Tighten your core
- Bend your knees and lower your hips as if you were sitting down in an invisible chair
- Squat as deep as you can while keeping your weight evenly distributed among your entire foot
- Return to the initial position and repeat
Plie squats
Written instructions:
- Stand with your feet slightly wider than shoulder-width apart
- Your feet should be pointed outward at a 45-degree angle
- Be sure your knees are over your toes
- Push your hips back while maintaining an upright posture
- Keep weight on your heels
- Return to the initial position and repeat
Pulse squats
Written instructions:
- The pulse squat is essentially the same as the basic squat in terms of movement
- The only difference is that you DO NOT return to the initial position between each rep
- You only come up slightly–keeping tension on your quads throughout the whole set
- Each pulse counts as one rep
MhIL 5 Resistance Bands
OMG check out these super cute resistance bands by the MhIL 5 store!
Resistance bands are a great (and cheap!) way to make your squat variations a little more challenging!
Split squats
Written instructions:
- You will begin in a lunge position
- Your knees should form a 90-degree angle, and your feet should be facing forward
- Place your hands on your hips for added balance
- Lunge down onto your back leg
- Tap your back knee on the ground
- Return to the initial position and repeat
Jump squats
DISCLAIMER: IT IS ADVISED THAT YOU AVOID JUMPING MOVEMENTS IF YOU ARE OVERWEIGHT OR OBESE. YOU CAN REPLACE THEM WITH DOUBLE PULSE SQUATS.
Written instructions:
- Stand with your feet shoulder-width apart and keep your arms extended in front of you
- Lower your hips and jump up from a squat position
- Be sure you maintain an upright posture and land with soft knees
- Repeat from a squat position
