The most common excuse for why people don't exercise is that "there's not enough time in the day." The truth is, you don't need to spend hours on end at a gym to become healthier and get stronger. A mere 30 minutes of activity a day is recommended for a healthy lifestyle, and you there are key exercises that can be done anywhere, anytime. Squats are one of the few exercises that don't require any equipment, and work to strengthen multiple muscle groups at the same time. In fact, just 50 squats a day can strengthen your bones and muscles, plus increase flexibility and balance. 

Squats can also counteract the harmful effects of sitting all day. By practicing deep squats and opening your hips, you stretch your hip flexors, which directly helps to alleviate lower back pain. It also improves your ability to do everyday activities by increasing control of balance and reducing risk from spontaneous sports or regular exercise regiments.

Your Challenge: Complete 50 body weight squats throughout the day.

How It Works: 

Step 1. Stand with your feet shoulder width apart. 

Step 2. Keep your chest forward and gaze upward to ensure good posture. 

Step 3. Bend at the knees and drop your booty slightly below your knees (if you can -- a more shallow squat is great, too!), as if you're sitting into a seat behind you. Keep your back straight as you go, and be sure that your knees do not go forward past your toes as you squat down.  

Step 4. Exhale, stand back up by using your hamstrings and glutes to "pull" you there, and repeat. 

Did you know? Countries such as Russia and Mexico have been ahead of the curve in trying to stop their obesity epidemic with train ticket incentivized squats. Riders are rewarded for practicing healthy habits in such an accessible manner and setting. The only necessary piece of equipment is you, yourself and intention. 


You're already great in your current state, but if a goal of yours is to burn calories and lose weight then squats are the quick and easy answer you've been looking for. By doing nothing you will surely increase the percentage of body fat to replace the lean muscle you lose over time. So do squats to burn the calories you accumulate throughout the day.