Discover how to tone legs and thighs and build a firm butt with this 30 day leg challenge. After 30 days, you go from a flat butt to a well-sculpted booty that you can bounce a quarter off. But, before we get into the meat of the leg challenge, I would like to answer a few burning questions that might be going through your head right now.
Do 30 day challenges work?
30 day fitness challenges actually work because they have the potential to help you make exercise a habit, especially if you struggle with consistency. Lots of people start their fitness journey to lose weight but, along the way, it all starts to look like a maze because they usually don’t have a plan that they can follow and reach the goal weight.
So, to answer whether 30 day challenges work, the answer is yes, they do. A well-designed 30 day fitness challenge will help you form healthier eating habits in addition to helping you develop exercise habits that stick. And, if you want to see faster results from any 30-day workout challenge, you have to ensure that your diet is healthy and balanced and that you are drinking enough water and getting enough sleep.
Do squats get rid of cellulite?
This 30-day leg challenge includes lots of squats because of the many health benefits that doing squats brings to the table. Simple bodyweight squats have proven to strengthen the entire lower body, reduce age-related diseases and build lean muscle when performed correctly.
If you are prone to cellulite, incorporating squats into a workout plan can do wonders to the back of the legs and bum, where cellulite mostly tends to sit. While you cannot completely get rid of cellulite on thighs and bum, or spot-reduce fat, you can improve the appearance of cellulite. Squats and other exercises that hit hamstrings, quads, and glutes work together to reduce the body fat percentage and build lean muscle, which will ultimately give you that ‘toned look.’
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How long does it take to tone legs?
Okay, now you are excited about this 30-day leg challenge and seeing your body change. But how long does it take to tone legs, and can you tone your legs in a month? According to the Mayo Clinic, doing 20 -30 minutes of strength training at least 2 or 3 times a week should get you results.
It should take you about 2 weeks of regular exercise at moderate intensity before you can start seeing small changes.
This quote helps explain how long it takes to see results from exercising- “It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!”
30 day leg challenge that delivers insane results
You have the option to add weights from day 1 if you want to make the workout more challenging. If you are a complete beginner you should pace yourself and just use your body weight for exercises that don’t require weights.
Ultimately, your results will highly depend on your level of intensity, protein-rich diet, and consistency.
This is the list of equipment that you will need to do this 30-day leg workout:
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8 Best Squat Proof Leggings (for Every Body Type)
Day 1
10 Step-ups
10 squats
10 forward lunges
10 step-ups
10 squats
Day 2
10 skater hops
10 deadlifts
10 donkey kicks
10 skater hops
10 glute bridges
10 calf raises
Day 3
100 jump rope
Day 4
10 step ups
10 squats
10 forward lunges
10 step ups
10 squats
Day 5
10 skater hops
10 deadlifts
10 donkey kicks
10 skater hops
10 glute bridges
10 calf raises
Day 6
35 minutes of low-intensity cardio
Day 7
REST
Day 8
12 Step-ups
12 squats
12 backward lunges
12 jump squats
12 side lunges
12 plie squats
12 squats
12 fire hydrants
Day 9
12 skater hops
12 deadlifts
12 donkey kicks
12 skater hops
12 glute bridges
12 calf raises
12 deadlifts
12 kettlebell swings
Day 10
30 minutes low-intensity cardio
Day 11
12 Step ups
12 squats
12 backward lunges
12 jump squats
12 side lunges
12 plie squats
12 squats
12 fire hydrants
12 jump squats
Day 12
12 skater hops
12 deadlifts
12 donkey kicks
12 skater hops
12 glute bridges
12 calf raises
12 deadlifts
12 kettlebell swings
12 superman holds
Day 13
REST
Day 14
200 jump rope
Day 15
15 Step ups
15 squats
16 backward lunges
15 jump squats
16 side lunges
15 plie squats
15 squats
16 fire hydrants
15 jump squats
Day 16
15 butt kicks
15 deadlifts
16 donkey kicks
15 butt kicks
15 deadlifts
15 glute bridges
15 calf raises
15 kettle bell swings
15 superman holds
Day 17
300 jump rope
Day 18
REST
Day 19
16 Step ups
16 squats
16 backward lunges
16 jump squats
16 side lunges
16 plie squats
16 squats
16 fire hydrants
16 jump squats
Day 20
20 butt kicks
20 deadlifts
20 donkey kicks
20 butt kicks
20 deadlifts
20 glute bridges
20 calf raises
20 kettle bell swings
20 superman holds
Day 21
REST
Day 22
20 butt kicks
20 weighted step ups
20 dumbbell squats
20 walking lunges
20 jump squats
20 side lunges
20 goblet squats
20 dumbbell squats
20 fire hydrants
20 jump squats
Day 23
20 butt kicks
20 single leg deadlifts
20 donkey kicks
20 skater hops
20 deadlifts
20 glute bridges
20 calf raises
20 kettle bell swings
20 superman holds
Day 24
350 jump rope
Day 25
REST
Day 26
20 jump squats
10×3 glute bridges
24 weighted step ups
10×3 dumbbell squats
10×3 backward lunges
20 jump squats
20 side lunges
10×3 goblet squats
15 bodyweight squats
10×3 fire hydrants
Day 27
20 skater hops
10×3 single leg deadlifts
10×3 donkey kicks
20 skater hops
10×3 deadlifts
10×3 glute bridges
8×3 calf raises
8×3 kettlebell swings
8×3 superman holds
Day 28
REST
Day 29
10×3 jump squats
12×3 glute bridges
24 weighted step ups
10×3 dumbbell squats
10×3 lunges
10×3 jump squats
10×3 side lunges
10×3 goblet squats
15 jump squats
Day 30
20 skater hops
10×3 single leg deadlifts
10×3 donkey kicks
20 skater hops
10×3 deadlifts
10×3 glute bridges
10×3 calf raises
10×3 kettlebell swings
10×3 superman holds
How to do the exercises for the 30 day leg challenge
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Fitness Chat offers health, fitness, and nutritional information and is designed for educational purposes only. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately.
You can check how to do deadlifts and lunges in this quick leg workout routine that you can do anywhere.
How to do a traditional squat
Stand up, keeping your head and chest straight.
Feet should be shoulder-width apart and toes slightly pointing outwards.
Slowly lower your body as if you are about to sit in a chair. Lead the movement using your hips and not your legs.
Your thighs should be parallel to the floor. Maintain your pace as you push yourself up using the glutes. Always remember to maintain a straight back throughout the repetition.
How to do plie squats (sumo squats)
Stand up straight. Your feet wider than your shoulder width, and toes and knees pointed outwards.
Lower your body as you would if you were doing a normal squat, making sure that your core remains engaged as you go down and come up.
How to do jump squats
Stand up, keeping your head and chest straight.
Feet should be shoulder-width apart and toes slightly pointing outwards.
Lower yourself as if you were doing a traditional squat.
As soon as your thighs are parallel to the ground, jump off the ground as high as you can while maintaining proper form.
Dropdown softly and repeat.
How to do superman holds
Lie on your tummy, and extend your arms and legs.
Squeeze your butt as you lift your thighs and arms off the floor.
Hold the position for 3-5 seconds and then bring your body back down and repeat.
How to do glute bridges
Lie flat on the back, keeping hips shoulder-width apart, and plant your feet on the ground.
Spread your arms out or keep them close to your body for stability and squeeze your butt as you lift your hips off the ground.
Hold the bridge position for 2-5 seconds, and then lower your hips back to the floor to repeat the movement.
How to do calf raises at home without the gym machine
Stand up tall.
Engage your core as you lift yourself using the balls of your feet (as if you were wearing high heels). Squeeze your calves and hold for 2 seconds before lowering your feet.
To make the exercise harder, you can add extra weight by holding a dumbbell in each hand and placing them on top of your shoulders or straight down.
How to do donkey kicks
Get on all fours, engage your core and maintain a straight line from your neck to your tailbone.
Lift one leg at a 90-degree angle and kick your foot towards the roof. A variation of the donkey kick is kicking up not at an angle but with a straight leg while squeezing your butt.
Always remember to control the movement as you kick and never swing your leg.
References
Del Vecchio, Luke. (2018). The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga & Physical Therapy. 3. 10.15406/mojypt.2018.03.00042.
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.