Join Us for Our 30-Day Super Simple & Easy Squat Challenge! ACCELERATE Your Low-Carb Weight Loss!

Everyone that knows me knows I hate to exercise. I am lucky, low-carb works for me even if I don’t. But even I get to the point where my body decides it wants to stay at a certain weight. Now for me that is close to my optimum weight but for you it could be anytime.

So what’s the “solution?” Well for me it’s low-impact exercises I can literally do anywhere… so today I challenge you to join me in a 30-day super easy squat challenge!

Join OUR Low-Carb Squat Challenge!

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When to start? NOW! There is, as they say, no time like the present, so whenever you happen to stumble across this post do not take time to make excuses, start NOW! For me the initial challenge will overlap with a major U.S. holiday AND our summer vacation. But the beauty of this is that you can do it anywhere!

Just be absolutely sure that you are healthy enough to do this basic squat. We are not getting fancy. Here is the simple squat we will be doing over the next 30 days:

I purposely picked a very easy, low-impact squat and after researching a lot of very good sites I decided on the following challenge schedule.  You will find some great tips on the Livestrong site, including do NOT overdo!

I cannot tell you how many challenges I found where they build you up to 160+ squats at the end of the month. Sometimes doing too much is worse than not doing anything so we aren’t doing that. Now if you decide to do it that’s up to you but we are purposely keeping this simple. Both Livestrong and Dr. Oz advocate this easy to get started model:

30 Day Squat Schedule

Image credit: Dr. Oz Show


Day 1: 10 squats
Day 2: 15 squats
Day 3: 20 squats
Day 4: REST
Day 5: 25 squats
Day 6: 30 squats
Day 7: REST
Day 8: 35 squats
Day 9: 25 squats
Day 10: 20 squats
Day 11: 15 squats
Day 12; REST
Day 13: 10 squats
Day 14: 20 squats
Day 15: 30 squats
Day 16: 40 squats
Day 17: REST
Day 18: 30 squats
Day 19: 35 squats
Day 20: 40 squats
Day 21: 20 squats
Day 22: REST
Day 23: 25 squats
Day 24: 30 squats
Day 25: 35 squats
Day 26: 40 squats
Day 27: REST
Day 28: 50 squats
Day 29: 45 squats
Day 30: 50 squats

Keep in mind that you do not have to do (at least in our challenge) all the squats at one time during your day.  i.e. if you are doing 30 squats you can do 3 sets of 10.  That still qualifies as 30 squats for the day.  Do what you can, stop if you feel you cannot complete them, become winded or they hurt. Listen to your body!  

Do those squats like you see in the video above so that you get maximum results in the shortest amount of time while remaining safe.

Be SURE to execute each and every squat correctly: 

  • Stand with feet shoulder width apart and feet facing forward
  • Tighten and pull in abdominal muscles for maximum benefit
  • Gaze upwards  while keeping chest and shoulders high
  • Slowly squat down making sure to keep your knees behind your feet  
  • Once thighs are parallel to ground slowly rise to a standing position

Benefits of adding squats to your weekly routine:

  • Burn calories
  • Aid weight loss
  • Help burn calories and fat
  • Build muscle
  • Build strength
  • Help with balance
  • Improve circulation
  • Improve flexibility
  • Tone legs
  • Strengthen core
  • Lifts the derriere
  • Upper body workout
  • Help digestion 

Try to be conscious of tightening your abdominal muscles as you execute every squat to get the most benefit from each and every rep you do. You can do them anywhere! If you feel unbalanced try doing them in front of a piece of furniture or behind a wall for stability and aid in balance. Do not rely on your arms but rather just use them for added balance.  

If you are starting when this publishes you can join us on our Low Carb Challenge Facebook group for lots of positive support! We will be starting new challenges every 30 days, sometime with new squats, sometime with added low-impact exercises added to them, or something entirely new, but we hope you subscribe to the blog so you can start (and continue)  with us!  

If you are looking for additional support in the form of an app you can find “30 Day Squat Challenge” in both the Apple App and Google Play Stores. Both are free to download to your mobile device.

We hope you join us in toning up and losing weight! If you have any questions be sure to ask in your comment below or in our Facebook group.  In the meantime, ciao for now!
Ciao! ~Marge Burkell


Please be advised. the information that is shared herein is intended for informational purposes. Any advice and/or product(s) mentioned should not be used to diagnose, treat, cure, or prevent any disease.

Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.

So... what's YOUR take on this?