You already know that push-ups, squats and lunges are body-sculpting all-stars. But you can get more out of them to spike your heart rate, boost caloric burn and elevate your metabolism—without a single piece of equipment explains Erin Bulvanoski, trainer at KORE in New York City. This expert-designed sequence combined with cardio challenges turns the basic moves into a a formula for total-body toning.

Since this routine doesn’t require anything other than your own body it can be done in your living room or bedroom first thing when you wake up in the morning. Start with a quick warm up (two-three minutes of jumping jacks and jogging in place) then tackle the moves below.

MORE: The Genius Trick for Perfect Scrambled Eggs

1. Standing Lunges

Start standing with feet together. Step right leg forward, bend knees, keeping right knee stacked over right ankle, left hip in line with left knee. Straighten legs and return to standing; alternate sides with each rep. Do this for 60 seconds.

Rest 15 seconds.

2. Push-Ups

Start in a high plank with wrists directly under shoulders, body in straight line from head to toe. Bend elbows, keeping them close to torso, to lower chest to ground, then straighten arms. Do this for 60 seconds.

Rest 15 seconds.

MORE: The One Food Nutritionists Eat Every Single Day

3. Jumping jacks

Stand tall with arms by sides. Jump legs apart and swing hands overhead. Jump feet back together as hands come back down to sides. Do this for 90 seconds.

Rest 30 seconds.

4. Plank Taps

Start in a high plank with wrists directly under shoulders, body in straight line from head to toe. Shift weight to left side and lift right arm, bringing right hand to tap left shoulder. Return right hand to the ground; alternative sides with each rep. Do this for 60 seconds.

Rest 15 seconds.

5. Bicycle Crunches

Lie face up with hands touching behind head, elbows out wide and legs extended. Lift torso, arms and legs off ground. Bend left knee and twist body to the left, bringing right elbow to meet left knee over the torso; alternate sides with each rep. Do this for 60 seconds.

Rest 15 seconds.

MORE: What’s Your Sex Number?

6. Jump Squats

Start standing with feet hip-width apart and arms by sides. Squat down, keeping chest lifted, then explode up. Land and immediately lower into the next rep. Do this for 90 seconds.

Rest 30 seconds.

7. Twisting Mountain Climbers

Start in a high plank with wrists directly under shoulders, body in straight line from head to toe. Bring right knee under torso to meet left elbow, then bring left knee to meet right elbow. Continue to alternate sides quickly. Do this for 60 seconds.

MORE: The Number One Relationship Problem, According to Therapists