I Did 20 Squats and Push-Ups Daily for 42 Days
If you can do a squat and a push-up, you build up to becoming a fitness guru. — John Morrison
This year is jam-packed with developing tiny sustainable habits to boost productivity and a healthy lifestyle. So far, I have completed 12 30-day challenges. You can read all the challenges at the following link.
As I said, I have completed 30+ days of Squats and Push-ups challenges separately in the past couple of months. After seeing the positive results, I decided to keep going, and instead of simply performing squats or push-ups, I attempted both each day.
Why Squats & push-ups?
Squats are one of the “Big Three” compound exercises. The other two are deadlifts and bench presses.
A compound exercise is any activity where your body uses more than one muscle at one time.
For example, squats will engage the quads, core, hamstrings, glutes, hip, and calf muscles at the same time.
Push-ups are also known as compound exercise, but it’s not a part of the Big 3 in the fitness industry.
Push-up movement can activate the shoulders, chest, triceps, abs, legs, and back muscles simultaneously.
On the other hand, the bicep is an isolated exercise that works on a specific muscle group.
I simply performed the basic bodyweight squats and push-ups. I am pretty sure there are thousands of variations, but I think a bodyweight exercise is a great start for a regular person.
What are the minimum exercise guidelines?
Here are the stats from the National Health Report (USA). Every week, an adult (18–64) should perform at least 150 minutes of moderate or 75 minutes of strenuous exercise.
It’s roughly 21.42 minutes each day. A simple walk would do the magic but if you want more positive results, I would highly suggest doing push-ups and/or squats after the walk.
Why it’s so hard to stick to a routine?
Developing a sustainable routine is like art, and it takes time to stay motivated without seeing immediate results.
It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great. — Tom Hanks
If you visit a gym in the first couple of weeks of each year, you will hardly be able to find a piece of free equipment to do some exercise. However, after 2–3 3–4 weeks, it returns to normal.
Research shows that 80% of people quit their New Year resolution by Feb.
Why 20 squats and 20 push-ups each day?
I’m in my early 30s, an active guy, but I have to sit 8+ hours in front of a computer screen to do my full-time job and another 4+ hours on side hustles, including writing on Medium.
I spend 12+ hours in front of a screen each day, thanks to my standing electric desk (amazon affiliate link)that helps to boost productivity and healthy habits to stand up every 50 minutes for 5–10 minutes.
I read that a sedentary lifestyle can develop heart disease, joint issues, and type 2 diabetes early in life.
I believe that health is the most vital factor in doing anything fun or productive. Therefore, this year, I am also experimenting with going to bed before 12 am each night to have a solid 7–8 hours of sleep.
I highly recommend prioritizing your health, not being a victim of a busy life, and trying to be active for at least 150+ minutes each week.
Top 11 reasons you should do squats and push-ups each day
- Push-ups will help you to reduce acute anxiety attacks. Push-ups take complete physical and mental focus and provide immediate relief from anxiety.
- Squats will help you to improve your agility level. Squats are also known to ask to get a stronger back.
- Push-up is a part of a compound exercise that targets multiple muscles like the chest, shoulders, triceps, back, and biceps.
- Study shows that, on average, you can burn 8+ calories by merely doing one-minute bodyweight squats. According to Harvard Medical School, an individual will burn roughly 233 calories by merely doing half-hour squats or deadlifts. If you want to burn more, I suggest doing barbell squats (strengthen training).
- Push-ups are easy to do. My partner started literally one push-up at a time. Consistency is essential to see results.
- The study also shows that push-ups can help you to strengthen your bones, especially joints.
- A great exercise to keep your heart healthy
- Posture is a more significant issue due to a sedentary lifestyle. Push-ups can help you to improve your posture.
- Push-ups will strengthen your core. You won’t even feel like picking a bit of heavy objects.
- The study also shows that push-ups will improve your sex life. Just like planks, push-ups help you build a strong upper and lower body, which means a strong core.
- Like push-ups, squats can also help to improve your posture.
- Studies show that squats can help improve your core muscles.
- A simple bodyweight squat (regularly) will help you strengthen all your major muscles: quadriceps, hamstrings, calves, adductors, hip, and glutes.
Did I see any results after 42 days?
Short answer: absolute YES
- I had already done 35 days of squats and push-up challenges separately. I must say that as soon as you see the results, it will become a habit.
- I observed that my bowel movement became normal. Then I researched that squats also help relax your puborectalis muscle and strengthen your colon, giving the poop a straight path.
- I cannot see visible muscles, but I can feel more toned.
- I observe that my back is becoming stronger day by day.
- Squats and push-ups always helped me to boost my energy level to become more productive while working from home.
- On average, I did 20 squats and 20 push-ups in 4–5 minutes. However, I prefer squats before lunchtime and push-ups after a nap.
The bottom line
Compound exercises are the king of improving your body shape and boosting your health. The best part is that you don’t even need to go to the gym to perform these legendary exercises.
You only need your body weight to perform squats and push-ups.
When you’re having one of those days when you feel like there’s a weight on your shoulder — DO SQUATS.
I highly suggest doing this challenge, you may not be able to see any visible results in merely a month, but you will see a mental shit.
You will also feel that your posture has improved, which will lead you to be more confident.
Even if you have never done any push-ups or squats, you will feel mentally strong after only four weeks of exercise, regardless of your fitness level.
Keep moving your body!
Thank you for reading; follow me, and clap a couple of times.
As a new reader, please check my holistic health, productivity, and well-being stories reflecting my reviews, observations, and 30+ days of experiments (29 completed so far) to build a sustainable healthy lifestyle.
After 30+ days of challenges to living a healthy and productive life, I wrote my experiential journey. Here are the links for easy access.
3.78 liters of water per day for 30 days, 20+ Squats per day for 30 days, Reading challenge for 30 days, Coffee, Sugar, 2-minute plank daily for 30 days, 20 Push-ups daily for 30 days , Walk 10,000 steps daily for 30 days, Long Walks, Power Nap, Extra Virgin Olive Oil daily for 30 days, No Shampoo for 30 days, Cold Shower for 30 days, 10,000 Steps, Skincare routine for 30 days, Meditation daily for 30 days, Mental Break, Sit-ups, Matcha, 2-Bananas daily for 30 days, Tim Feriss’ Morning Routine for 30 days, Floss daily for 30 days, Lukewarm Lemon Water daily for 30 days, Stretching daily for 30 days
I also wrote about general life philosophy. Here are the links for easy access.
Mental Health/Brain Damage, Hiking, Cofee (New Research), Technology, Healthy Lifestyle, Life Lessons, Productivity, Learning, Money
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, experiments, and perspectives to provide information to create awareness. This post may contain affiliate links.
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