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30 Day Squat Challenge Meets Saints and Slimmers

The 30 Day Squat Challenge is the new exercise craze to sweep the UK, and the Saints & Slimmers office think it’s a quick, easy way (and fun if a group of you do it together) to start shaping up in time for Summer!

Exercise at home? At the office? At the gym? The great thing about the 30 Day Squat Challenge is that you can do it almost anywhere. So, if you don’t want to exercise in front of people you can complete the squats in the comfort of your own home.

We’re doing the 30 Day Squat Challenge, are you?

Head of Customer Services, Janine, has persuaded some of the other people from the Saints & Slimmers office to give the 30 day squat challenge a go. We will be updating you with our pain, fun and hopefully some body changes over the coming month or so.

Why not join us on our squat journey? We’d love to see as many of you as possible doing it with us!

So, what is the 30 Day Squat Challenge?

It’s a simple 30-day exercise plan, where you do a set number of squats (at your own level) each day, but have a rest every 3rd day. You start by completing 50 squats on Day 1, and slowly increase to a maximum of 250 by Day 30.

How will the 30 Day Squat Challenge help with fitness and exercise?

Squats help to tone your body as well as shape and lift your bottom. They also give you strength, confidence and motivation to start an exercise and/ or healthy living lifestyle as you start to see the difference in your body shape.

The 30 Day Squat Challenge Plan

30 Day Squat Challenge Instructions

What are the benefits of exercise?

Exercise helps you to lose weight and tone up, but also improves your confidence, self – esteem and motivates you to eat healthily and lead a better lifestyle.

Is the 30 Day Squat Challenge safe?

All exercise is safe if you do it to your own fitness levels. If you haven’t exercised in a long time, or have knee/ joint problems it may be worthwhile checking with your GP beforehand. Otherwise, there are ways of making it slightly easier if you are new to exercise. For example; do as many as you can at once, but if you haven’t quite finished the set number for that day, have a 10 second breather before starting again. Alternatively, don’t squat down too far to begin with until you start to get your strength up.

How to monitor your progress?

Print out this blog, with the table showing what to do each day. Take a photograph of your bottom at the start, and again at the end to see if there is any physical change. Ask your partner or friends for their feedback on the new you!

How to do a squat properly and safely?

30 day squat challenge demonstration

• Make sure you warm up for a few minutes first, maybe walk up and down the stairs or march on the spot

• Your feet should be flat on the ground, shoulder width apart

• Point your feet slightly outwards, and not straight ahead

• Look straight ahead and keep your back straight as you slowly bend your knees as if you were going to sit down in a chair

• Lower yourself until your legs are parallel to the floor – do not go further than your knees

• Your knees should be behind your toes

• Breathe out as you slowly push yourself back to a standing position

• Repeat

How can I eat healthily to aid my weight loss while doing this challenge?

We have launched our very own 30-Day Diet Bundle !!

Designed specifically to support you whilst you complete the 30-Day Squat Challenge, this bundle is available at an exceptional price – it costs less than £3 per day.

The bundle includes 30 days worth of healthy breakfast, lunch and snack products and when consumed alongside a low calorie healthy evening meal, it will support a 1000 calories per day diet.

Do you have any details on the 30-day squat bundle?

Click Squat food plan for full plan details.  This plan provides you with 600 calories (you simply add a healthy 400 calorie evening meal)

Have you any other diet plans for me? 

Visit the ‘Our Diets’ page and decide what type of diet regime would be best suited to your lifestyle and your weight loss goals.

Do you have any other weight loss plans?

We have a number of different diet plans to help with weight loss. Depending on how much time you have and weight you have to lose, we will have a flexible diet plan to suit everyone.

This may be a complete meal replacement diet, such as our 28 day 5:2 diet plan or low calorie diets. Or, our complete calorie controlled diet plan for those with a little less willpower!

Take a look at all Our Diet Plans here, or our Online Shop for healthy eating, nutritious meal replacement and calorie controlled products.

Lets get started!

Like our Facebook page for updates on how the team is doing.

Do the challenge with us.

Join the conversation, and let’s motivate each other!

Good luck, and have fun.


Head of Customer Services

Want to get in shape quicker?

If you want to get into shape even quicker, why not check out our diet plans? Whether you’re looking for an easy-to-follow complete diet, a low calorie diet where you cook a meal yourself, or a faster very low calorie (VLCD) or 5:2 diet, we’ve got a plan for you.

Check out our diets »