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The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge

8 Min • Lower Body
  • View on YouTube
    • Training Type Toning
    • Equipment No Equipment
    • Membership Free


    We get a lot of questions about the “Squat Challenge” trend  – a basic plan that has a person doing an increasing number of basic bodyweight squats (anywhere from 30-350) on most days, over the span of a month.

    Does the Squat Challenge work?

    My honest take on the squat challenge is that something is always better than nothing…but the truth is that there is a much more effective way to lift and reshape the butt and thighs – and it won’t require any more of your time than the original challenge.

    A basic bodyweight squat is a great exercise for toning up the lower body - easily one of the best - but you will get faster results by doing a combination of squat variations, rather than the same exact exercise over and over again.

    There are three different muscles that make up the glutes (minimus, medius, & maxiumus) – The Fitness Blender Squat Challenge combines 10 different squat variations in order to target all of those muscles, from multiple angles, making it more effective than hundreds of repetitions of the same exact motion.

    Related: 4 Week Booty Boot Camp: Butt and Thigh Program

    Workout Structure

    10 Different kinds of squats

    10 Reps of each

    100 Reps total

    10 Seconds rest between squat variations

    Warm up and cool down not included – both are recommended

    Is Fitness Blender’s Squat Challenge really more effective than the original?

    We think so, but we dare you to try and see for yourself. We know that this works more muscles, more comprehensively. It also burns more calories than the plans that include just one variation of the exercise and because of the dynamic movements in the routine, you will be utilizing your core muscles as well.

    New: 100 Rep Squat Challenge Round 2: Most Effective Squat Challenge Workout to Lift & Shape the Butt & Thighs

    How long after I start doing this will I see results?

    You will start to see small changes in your body in as little as a week or two, but more noticeable changes will occur in 3-4 weeks. To bring about changes even faster, make sure you are drinking lots of water, and that you’re eating clean (lots of fresh fruits and veggies, whole grains, lean protein sources, heart healthy fats, etc). As an extra bonus, you’re quickly going to start feeling a lot fitter and will likely see a reduction in body fat and scale weight.

    Get even faster results

    Make this routine harder and even more effective by holding onto weights while doing these exercises. Additional resistance will also bump up the calorie burn of this routine.

    How often can I do this routine?

    If you’re using only bodyweight and you aren’t sore, you can do this routine 4-5 times a week. Keep in mind that we have literally hundreds of full length butt and thigh workout videos (many that are much harder than this one, if you’re looking to push yourself) and you will get better results if you occasionally mix it up a bit. While it’s okay to want to focus on toning up the lower body, don’t neglect the muscles of the upper body or core (we have videos for those too!).

    Can I do this more than once?

    Definitely! We recommend 1-4 rounds of this routine – Keep in mind that you can do the rounds consecutively or at separate times in the day for multiple metabolism and mood boosts.


    One of the benefits of the Squat Challenge trend is that helps people who might otherwise be inactive incorporate some activity into their day, due to it not requiring a lot of time to complete, but at just over 8 minutes you’re going to find that you have a hard time finding excuses not to do this butt and thigh workout.