7-Day Squat Challenge

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Get results with this easy to follow workout plan. Squat exercises are great for those with little time, little experience, little space, or all of the above! You can literally stand in one spot and make progress by following this simple squat workout defined below.

We are challenging you to follow the plan for seven days. Come on now, you can do anything for one week! But we have a feeling you might keep going once you begin to see results.

Beginner? That’s fine. Intermediate? We’ve got you covered. Advanced? We’ve got a plan for you too! It’s all detailed below. Start with the beginner plan and work your way to advanced. So are you in? Join us for the 7-Day Squat Workout Challenge and start seeing results. Don’t just stand there, squat to it!

Equipment Needed: set of medium-heavy dumbbells (10-20 lbs)

What to Do: Below are seven squat variations. Four squats are designated as the core workout. The other three are squats used to burn out once your workout is complete.

CHALLENGE: Depending on your fitness level, perform the daily squats as directed. Once you’ve completed your daily squats, rest 1 minute, then perform one of the burn out squats to failure. Failure simply means performing a prescribed exercise until you’re too fatigued to continue without compromising form.
EXTRA-CHALLENGE: After completing your daily squats, perform all three burn out squats to failure with a 1-minute rest after each one.

Beginner Level: Complete 50 squats daily (can be broken into 2 sessions).
Intermediate Level: Complete 100 squats daily.
Advanced Level: Complete 200 squats daily.


Day 1: Dumbell Squat
Day 2: Dumbbell Squat Jump
Day 3: Dumbbell Sumo Squat 
Day 4: Goblet Squat
Day 5: Rest/Recovery
Day 6: Dumbbell Goblet Squat
Day 7: Dumbbell Squat Jump

Burn Out Squats:

Prisoner Squat
Pulse Squat
Squat Jacks

Instructional Videos:

Dumbbell Squat

Dumbbell Squat Jumps

Dumbbell Sumo Squat  

Goblet Squat

Burnout Squats:

Prisoner Squat

Pulse Squat

Squat Jacks

In order to keep pushing throughout the week, you’re going to need lasting fuel. Try any of these 7-day meal plans to commit to with this squat challenge:
7-Day Weight Watchers Menu Plan
7 Day (No Diet) Weight Loss Plan
7 Day Clean Eating Menu

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8 Comments on "7-Day Squat Challenge"

  1. Mina  September 16, 2015

    Hi! I;ve done the 30 day squat challenge before? Does this make me at inter or advance?
    btw does this target lower inner thigh fat?

    • SkinnyMs  September 16, 2015

      Congratulations on completing a previous squat challenge! The great thing about these challenges is that they can be adjusted according to your fitness level. Try starting at the intermediate level. If that feels too easy, then bump it up to advanced.

  2. LeahC  November 9, 2016


    For thr beginners is it 50 squats in total or 50 of each of thr 7 types of squats listed?

    • Kym Votruba  November 10, 2016

      It is 50 squats total throughout the day. You can choose between the different squat types. 🙂

  3. Milena  November 11, 2016

    I’m dying here at 20 ?

  4. Bee  December 24, 2017

    I am on a 7day sqaut challenge… I do 100squat in the morning ,[email protected] and [email protected]…. 1minute rest and 50side lunges each day…. I am in my day 3..I don’t seem to get results yet… Do I wait till I complete the 7days?

    • Gale Compton  December 25, 2017

      Bee, Keep going, then begin your next challenge or training plan, we have tons on the site. Small steps lead to BIG results. 🙂


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