The squat challenge is very basic—on the first day, you complete 50 squats and every day after, you add on more squats until you do squats on day Every fourth day is a rest day. Every fourth day is a rest day. 30 Day Squat Challenge Results That Will Give Your Courage and Strength to Follow the Plan While it can take 30 days to see the full results, you will start to notice a difference – and so will everyone else – after the 2 week mark. Another problem with the 'squat challenge' is that, if your goal is to lose weight and tone up, doing squats is not the best method of achieving your goal. To lose weight you need to increase your lean muscle so that your metabolism improves.