try not to do it every day. i did and saw absolute noticable results but i'm an idiot who is a total beginner and went from level one to level three. my knees haven't recovered. now i'm trying yoga. also don't feel bad if you have to take a few breaks. she's like DON'T STOP NOW YOU CAN DO IT shrieking at you but just tell her to take a few seats and stop if you need to.