This 200 squat challenge starts with 30 squats on day 1 and gradually increase the number each day, reaching 200 squats on day 30. It comes with a free printable which is designed to be used as stickers for each day. If you don’t want to make stickers though, you can just print it off onto an ordinary sheet of paper.
Benefits of squats
Squats work all the major leg muscles and can be done anywhere. You don’t need any equipment, they are effective as a bodyweight exercise. But if you want to increase intensity, you can do so with any type of resistance equipment, such as kettlebells, dumbbells or exercise bands.
If you’re a beginner and starting with 30 squats is too much, then try the 100 squat challenge, which starts with 10 squats.
How to squat
Before you start the challenge each day, do a few warm up squats. For these, only go halfway down. Once your muscles and joints are used to the movement, you can go down into the full squat. Read more about warm ups here. Please also read these general guidelines on exercise safety.
- Have your feet a little more than hip distance apart, parallel or slightly turned out.
- Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor and then come up again.
- Straighten up gently, don’t jerk your knees backwards.
- Avoid arching your back or rounding your shoulders.
- Keep your neck in line with your spine.
The 200 squat challenge
These are the reps for each day to get you to 200. Enter your e-mail below to get a download link to a printable version. To use the printable as stickers, print onto a full sheet shipping label and then cut the stickers out with craft scissors or a craft knife. If you have a cutting machine, then there’s also a blackout PNG for easy tracing.
Get a free printable of the stickers
Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:
After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail