04/04/2017 01:08 EDT

30-Day Squat Challenges Actually Work If You Don't Do Anything Else

See what happens when you do them for 30 days straight.

You see it on Instagram and Pinterest all the time — 30-day fitness challenges that promise to give you toned thighs and a tighter butt by doing just one exercise daily. Chances are, you've like it or saved it with the intention of one day giving it a shot, all the while wondering if it will actually work.

Fortunately for you, the team at conducted their own experiment on the 30-day squat challenge by documenting the results of four women and three men who completed Fitness Republic's challenge.

Starting with 25 squats on the first day and working up to 100 squats by day 30 for a total of 1,315 squats over 30 days, most participants began to see more definition in their glutes after 10 days of doing squats.

And firmer buns weren't the only changes identified. "The women’s waist measurements decreased an average of nearly two per cent and their body mass index (BMI) decreased 1.1 per cent," the team at DrEd stated in a press release. As for the men in the test group, waist measurements actually increased one per cent while BMI dipped by one per cent.

Those with the greatest changes reportedly stated they don't typically exercise, which could be reason enough for the results.

While measurement changes weren't major, researchers noted that female participants lost weight, while male participants gained weight. The weight change is attributed to the participants' starting BMI.

Sadly, for those looking for a full-body transformation, no one exercise will do the trick. Exercise physiologist Michelle Olson says there's not much you can do to change your body's frame, but your diet and exercise do play a role in muscle definition.

So what are you waiting for? Get squatting!

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