Hey guys, welcome back. Today we’re going to be doing a 100 rep squat challenge. Today we have five different variations of squats and we’re going to be doing 20 for each exercise.
This challenge is short, intense, and designed to push your lower body to its limit in just a few minutes.
Even though the structure is simple, the workout hits every major muscle group in your legs.
You’ll feel it in your quads, hamstrings, glutes, calves, and even your core as you maintain proper form.
What I love most about this routine is that anyone can do it at home without any equipment, and the five variations keep it interesting so you don’t mentally check out.
It’s the kind of workout that makes you feel accomplished in a very short amount of time.
This 100-rep challenge works perfectly as a standalone session on busy days or as a powerful finisher after your main workout.
The intensity builds naturally from round to round, which means even trained legs will get a serious burn.
As long as you follow the correct form and stay consistent through each variation, you’ll feel your lower body getting stronger each time you do this routine.
Amazon Gear for a 30-Day Squat Challenge I Recommend
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| Adjustable Dumbbells (15–50 lb) | Add resistance to squats, lunges, and step-ups to accelerate glute and leg toning. | Check Price on Amazon |
| Premium Resistance Bands Set | Boost squat intensity, target glutes more effectively, and improve mobility. | View on Amazon |
| Weight Vest (Adjustable, 20–40 lb) | Add progressive resistance to bodyweight squats and challenges for faster results. | Shop Now |
| High-Quality Yoga or Exercise Mat (Thick, Non-Slip) | Provides support and comfort for squats, lunges, and warm-up stretches. | Buy on Amazon |
| Foam Roller (Premium, High-Density) | Helps with recovery, reduces soreness, and improves flexibility for better squat performance. | See Details |
Getting Set Up and Starting the Workout
(0:24 – 0:37)
Make sure you can see your screen so you can follow along with me. And without further ado, let’s get to it.
All right guys, our first squat we’re going to do is just a regular body weight squat for 20.
Before starting, take a moment to position yourself properly. You want enough room to lower fully into your squat without your knees pushing forward or your heels lifting.
I always check my stance, brace my core, and make sure I’m stable before I begin counting down.
Starting with a bodyweight squat helps warm your muscles, activate your hips, and ease your joints into the routine before the harder variations show up.
Regular Bodyweight Squats (20 Reps)
(0:37 – 0:58)
Here we go. In three, two, one, let’s go. Make sure you’re sitting back into your heels.
With the first squat variation, the goal is to focus on depth, control, and proper alignment.
I lowered myself by pushing my hips back, almost like I was sitting into an invisible chair.
Keeping my weight in my heels helped engage my glutes instead of letting my knees take all the pressure.
This first round set the tone, and even though it was manageable, I reminded myself that endurance would matter later.
(1:11 – 1:13)
Last one. Easy. 20.
Completing the first twenty feels empowering, but also gives you a clear reminder that this is only one piece of the larger challenge.
(1:14 – 1:17)
We’re almost there. Just kidding. We have four more to go.
Pulse Squat With In-and-Out Jump (20 Reps)
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Next up, we’re going to be doing a pulse with an in and out. So you’re going to do a double pulse down here, then you’re going to jump it in and back out. Pulse.
This exercise immediately increases the intensity. The double pulse holds you in the burn zone longer, forcing your legs to stay engaged throughout the entire movement.
Adding the in-and-out jump challenges your explosiveness and coordination while increasing your heart rate.
(1:26 – 1:30)
That’s one. And so forth. Here we go for 20.
(1:30 – 2:15)
In three, two, one, let’s go. Get all the way down. 18, 19.
By the time I hit eighteen and nineteen, my legs were already heating up.
The repeated pulses and jumps created a deep burn in my quads and glutes, but pushing through each rep made the challenge feel rewarding.
(2:16 – 2:23)
Last one. Nice work. All right, next one, we’ll go by a little bit faster.
Sumo Squat With a Rise (20 Reps)
(2:23 – 2:34)
We’re going to do a sumo squat with a rise. So feet are a little bit wider, toes are pointed out, you’re coming down.
As you come up, you come all the way up on a rise, squeeze those inner thighs together.
This is a great variation because it targets muscles you don’t usually work as deeply with regular squats.
The wider stance focuses on the inner thighs, and the calf raise at the top forces your entire lower body to stay controlled.
I kept reminding myself to stay tall, engage my core, and squeeze my legs together as I lifted.
(2:37 – 3:16)
Here we go for 20. In three, two, one, let’s go. Last one.
The final reps of this round definitely hit harder, especially with the balance required at the top.
My legs felt warm, challenged, and activated in a different way than the earlier sets.
(3:19 – 3:24)
Nice work. We have two more to go. Next up, you’re going to do a narrow squat.
Narrow Squat With a Pulse (20 Reps)
(3:24 – 3:34)
So feet are about shoulder width apart, toes are pointing forward. You’re going to come down and you’re going to do a pulse at the bottom. Pulse and up.
This variation shifts the focus onto the quadriceps. Narrow squats feel very different from wider ones, and the pulse at the bottom fires up the muscles quickly.
I kept my chest lifted, controlled my breathing, and made sure I didn’t shift forward onto my toes.
(3:34 – 3:44)
Again, make sure you’re sitting into those heels, press through the glutes as you stand up. Here we go for 20. In three, two, one, let’s go.
During this round, I stayed mindful of keeping my back neutral and pushing through the glutes. Narrow pulses create a very direct burn, especially around rep fifteen.
(4:14 – 4:30)
Keep your chest lifted. So 16, 17, two more. Last one.
By the end of the twentieth rep, my legs were shaking, but finishing this set felt like crossing the halfway point mentally.
Jump Squats (Final 20 Reps)
(4:32 – 4:38)
Good work. We only got 20 more to go, but I’m going to push you for the last 20. We’re going to do some jump squats.
Jump squats are the most explosive part of the entire challenge. They test your endurance, strength, and breath control.
This is the final push that brings the workout to its peak intensity.
(4:39 – 4:52)
I know, you’re all loving this so much right now. All right, so we’re going to try and do 20 all in a row without taking a break.
If you feel like you cannot do that many in a row, do 10, take a breather, and do another 10.
If your legs are burning, breaking it up into smaller sets is completely fine. The important part is completing all twenty reps with proper form.
(4:53 – 4:57)
Or do five, breather, five, breather, et cetera. But let’s get to 20. Here we go.
(5:00 – 5:04)
In three, two, one. Come on guys, last 20. Let’s go.
I pushed through the first ten reps with power and then focused on controlling my landing so I could stay light on my feet.
(5:15 – 5:28)
Halfway there. Nine, eight, seven, six, five, four, three, two, one. And that’s it.
The final few reps were tough, but reaching the end was incredibly satisfying.
Your heart will be racing, your legs will be burning, and you’ll know you earned every rep of this challenge.
Completing the Challenge
(5:29 – 5:36)
How easy was that? 100 squats, done. I hope you guys enjoyed this. This is a great little challenge that you can throw into your day.
Even though it’s quick, completing 100 squats builds discipline, leg strength, and consistency.
You can repeat this routine daily or use it as a warm-up before tougher lower-body workouts.
If you stick with it, you’ll notice your legs becoming more toned, your stamina increasing, and your squatting form improving.
(5:36 – 5:42)
Maybe try and do 100 squats every day for a week. I hope you guys enjoyed this one. Give it a thumbs up if you did.
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Let me know how you did in the comments down below. Let me know if you finished. Did you complete the 100 squats? If you’re new here, hit that subscribe button.
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Turn on your post notifications so you don’t miss another video from me. I’ll see you guys very soon. Bye.
(5:56 – 5:57)
and we’ll see you in the next video.
