Want to get stronger? Don’t have any time to head to the gym? Then you might be interested in trying an equipment-free, short but effective fitness challenge that can be done moments between waking up and heading into the shower, or while you’re watching yet another cheesy Netflix Christmas film.

Enter: the two-minute plank challenge.

We’ve spoken loads before about the benefits of planking and tried umpteen variations of the isometric hold – but this is really about getting back to basics. The humble plank is a full-body exercise that not only requires and builds strength, but also balance and core activation.

“It’s an extremely efficient exercise,” says India Bailey, talent trainer at TechnoGym. People might often turn to it as a core finisher or abs exercise, but it also works the “hips and lower back, and targets your pectoral muscles (chest), arms, quads, glutes, and your trapezius and rhomboids (upper back).” You’ve also got to engage the quads and hamstrings to stay solid in position.

Train yourself to hold a plank for 2 minutes in just 2 weeks with these PT-backed tips