My usual “strength training” consists of half-heartedly doing crunches after an easy run or hauling a dangerously full basket of groceries around the store because I refuse to push a cart. It’s not that I’m lazy—I ran a marathon this fall, and I make a point to exercise regularly even when I’m not training for a race—it’s just that I prefer changing scenery with my workout. Only when winter descends do I hunker down for living room sessions with Jillian Michaels, whose bodyweight workouts are my preferred alternative to the gym. (Got 10 minutes? Then you’ve got time to lose the weight for good with Prevention’s new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!)

When I recently came down with my first-ever case of runner’s knee, though, I learned that muscle weaknesses in the hips and glutes could be partly to blame for the nagging pain. This forced running hiatus seemed like the perfect time to try another workday workout experiment (I recently took on plank breaks for a month). What would happen if I did sets of bodyweight squats twice a day, Monday through Friday, for 4 weeks straight? Would I botch my knee even more with improper form, or would I gradually remedy it? Would I eventually be able to “bounce a quarter off my butt,” as Jillian always shouts at me from my TV screen?

1.The Strengthened Muscles

In the final week, she observed that she can do squats very nicely and can even think of going to the gym to follow the exercise routine with more determination! Her self-esteem and confidence got a boost!

Though the runner’s knee pain persists, but she feels strong to deal with the pain!

2.The Daily Reminders

As the reminder buzzed at 10:30 AM and 3:30 PM, she used to quickly get off her chair to start with her routine! She experimented with the squat positions, tried out many and followed it rigorously!

Squats actually strengthened her muscles, she discovered her weak spots and strained them to make them strong and repeated the process till week 4 to witness something miraculous!

3.Planning The Week

Here’s how she planned the exercise routine of four weeks!

Week 1: 20 squats, 2x a day
Week 2: 25 squats, 2x a day
Week 3: 30 squats, 2x a day
Week 4: 35 squats, 2x a day