The 7-day squat challenge is a workout program designed to get your bum in shape. It’s easy to follow, and accessible to anyone with a pair of dumbbells and a kettlebell. The question is, “Is it effective?” Let’s take a closer look at what the 7-day squat challenge entails and see if it lives up to the hype.

Breaking Down The Booty Bootcamp

There’s more than one way to do the squat challenge. You can adjust the number of reps and types of squats to suit your ability level. It takes about 20 minutes, six days a week. The fourth or fifth day is a rest day. The workout consists of six types of squats, but you’ll only be doing one type each day.

Beginners can shoot for completing at least 50 squats a day. Intermediate and advanced levels can try for 100 and 200 respectively. Here are some of the types of squats you can incorporate:

Dumbbell Squat
Dumbbell Squat Jump
Dumbbell Sumo Squat
Goblet Squat
Dumbbell Goblet Squat
Dumbbell Squat Jump

Go High-Intensity Or Go Home

The 7-day squat challenge is an example of high-intensity interval training (H.I.I.T.). High-intensity interval training is proven to burn fat and build muscle.

When you keep your heart rate elevated throughout the entire workout, it kicks your body into fat-burning mode. H.I.I.T. has a secret weapon: it can keep your body in fat-burning mode for hours after you stop working out. How’s that for effective!

What About Rest And Recovery?

Exercise gurus and elite athletic trainers have begun to recognize the critical role that rest and recovery play in achieving fitness goals. If your body recovers properly, it’s more prone to injury, inflammation, and the production of stress hormones. Stress is an enemy of weight loss.

Too much stress increases hunger cravings and can throw other critical hormones out of balance. Working out seven days a week with only one day off may not be enough to optimize the stress response. If you plan on doing the 7-day squat challenge several weeks in a row, consider adding more rest days.