The Ultimate 30-Minute Squat Workout

The squat is a full body workout on its own. You engage your lower body and challenge your foundation. Your core muscles work together to keep your body upright and balanced. Meanwhile, the major muscles in your leg are loaded throughout the movement.

Plus, it’s a functional exercise – meaning it will keep your body strong and help you perform activities in your day-to-day life. 

To start, perform a 5-minute warm-up. You can run on the spot, perform mountain climbers, or partake in different burpee variations. And if you’re a beginner to the burpee exercise, you should followthis burpee progression to build yourself up. The goal is to get your heart rate up, and your body warmed up!

Perform the following exercises for 1 minute each for the first 10 minutes – the means you’ll do 2 rounds. On the third round, add 5 pulses at the lower point of each squat. On the fourth round, add a jump from each squat.

Exercise #1: The Basic Air Squat

Begin with your feet hip-width apart. Place your hands on your hips or out in front of you for support. Slowly bend your knees and lower your buttocks back – as if you were going to sit in a chair. Continue to lower until a 90-degree bend in your knees. Then, push back up – through your heels – to your starting stance. Repeat for a full minute.

Exercise #2: The Sumo Squat

Begin with your feet wider than hip-width apart. Lower down into a squat, then push back up through your heels. The only difference between this exercise and the air squat is how far apart your feet are. The sumo squat works your inner thighs. Continue to repeat the exercise for the full minute.

Exercise #3: Heels Up Squat

Begin as you would for an air squat. But instead of lowering down. Come up onto your toes, then lower down. Feel the burn! If this is particularly hard for your balance, consider performing it close to a wall or another stable object to help you remain upright.

Exercise #4: The Walk and Squat

Squat down into an air squat. Remaining in a squat, step your right foot forward, then your left. Continue to walk forward as far as you can. Once you get to the edge of your space, turn around and walk back in a similar fashion. Again, repeat for the full minute.

(For round 4, perform a forward jump squat. This means lowering down into a regular squat and then, exploding forward as far as you can go.)

Exercise #5: The Roll Down and Up Squat

Squat down into an air squat. Slowly lower your buttocks all the way to the floor. Gently roll back onto your back. Sit up and stand up – assuming a low squat. Then, push back up through your heels to standing. Again, repeat for the full minute.

(For round 3 and 4, add the pulse or jump when you come back up into a squat. You can think of this one like a backward burpee.) 

Use the last 5 minutes to cool down. You’ll need it! Stretch out your hamstrings, quadriceps, glutes, and calves. Bring your heart rate back down. Then, pat yourself on the back! You made it.