Any fit guy will tell you that abs are made in the kitchen. But while burning fat will always be a function of eating right—opt for these ultra-fit foods, for example—making those love handles go away also requires a dedicated gym routine of high-intensity, calorie-incinerating exercises.

And when it comes to getting shredded, sometimes the best thing you can do is set down the heavy iron and go for all-out, bare-bones bodyweight exercises.

To get the skinny on doing exactly that, we talked to Mike Donavanik, C.S.C.S., a Los Angeles-based trainer and the creator of the Extreme Burn workout series. He put together a quick cheat sheet of his top seven bodyweight exercises in three different categories: strengthcardio, and core.

You can do a handful (or more, if you're feeling intense) of these moves en masse—and that means revving up your heart rate in quick, efficient workouts. They’re pretty much equipment-free, which means you can do them just about anytime, anywhere. The best part? You can switch these up with almost endless variations, to make sure you’re always challenging your muscles in new ways.