You don’t have to jump around or use equipment in order to achieve an effective workout – you’ll feel the burn with these six static moves.

Full-body static moves are great because they allow you to work out in a confined space without making much noise. These exercises will strengthen your whole body without harsh impact, making it perfect for those who do not have access to equipment. They are also great for people who have weak joints and are unable to do high-impact workouts, as there is little movement and no hard landing with these moves.

To complete the workout, perform each move the stated amount of times and repeat the circuit thrice.

(Also read: The Best Exercises for Your Body Type)

Squat

Squats are one of the most well-known exercises because they target the largest muscle group in your body: your legs. There are many variations and modifications that allows almost everyone to perform them. Squats work your legs, butt, core – you can work your arms too by lifting them above your head.

Stand with feet hip-width apart. Place your arms in front of you, either with hands clasped together or extended straight out. Bend your knees and shift your weight to your heels. Keep your knees behind your toes and keep your back straight. Return to standing slowly. Repeat 30 times.

(Also read: The Right Way to Do Squat Exercises)

Wall squat

A variation that makes the squat less daunting is the wall squat. The wall will help to support your weight and ensure proper form. You can challenge yourself more in this pose by placing books or a heavy bag on your lap.

Stand with feet hip-width apart in front of a wall. Bend your knees and rest your entire back against the wall. Your knees should be behind your toes, and your legs should form a 90-degree angle from the side. You can clasp your hands in front of you, or rest them on your hips or knees. Hold for 30 seconds.

(Also read: 7 Different Squat Exercises You Need To Do For A Toned Butt)

Plank

Yet another static move that can be done in a small area is the popular plank pose. It engages muscles all over your body in order to keep your body straight and firm.

Place your elbows shoulder-width apart and clasp your hands together. Ensure that your shoulders are stacked over your wrists when you lift your body up into a straight line. Hold for 30 seconds to a minute.

(Also read: Plank Variations: 20 Ways to Do Planks)

Push-up

Push-ups are great because you’re working the same muscles as you do in a plank, but with extra muscle engagement as you move up and down.

On all fours, place your hands under your shoulders. Reach your legs back and lift your body up into high plank pose. Tighten your core and you bend your elbows and lower your body closer to the floor. When your elbows reach a 90-degree angle, push yourself back up without arching your back. Lower your knees to the ground if it gets too challenging. Repeat 20 times.

(Also read: Best Tricep Exercises to Tone Your Arms)

Boat pose

This is a painful core move that hurts so good. Not only are you working your abs, but your upper body also has to be firm to keep your back straight, and your legs will be shaking from the engagement.

From a seated pose, bend your knees and lift your legs up until they are parallel to the ground. Straighten your spine, activate your core, and lean back as you straighten your arms towards your legs. If you can, straighten your knees and point your toes to the sky. Hold for 15 seconds.

(Also read: 7 Best Yoga Moves To Strengthen Your Core)

Bridge

It looks like a relaxing pose – which it can be – but holding a bridge pose for long makes your butt burn and your legs turn jelly. The upside? It’s fun and you can catch your breath as you lie on your back.

Lie on your back and bend your knees. Place your feet below your butt. Placing your hands behind your hips, squeeze your legs and butt to lift your body up. You can leave your hands on the floor for a greater challenge but remember to use your core to protect your back. Hold for 30 seconds.

(Also read: Sculpt Your Whole Body With These Strength-Training Exercises)