This one isn't necessarily for beginners, especially if you have shoulder issues you should be careful. With that said though it's a great combination of strength-building and cardio. 

Start off

slow and work up. If you can only do five that's fine. Do 3 sets of 5. Honestly you type in the hashtag #plyopushups and you'll see a lot of people

propelling themselves 2 feet into the air and making you feel bad. Don't be discouraged. The idea behind this one isn't to post a cool IG vid but rather to combine

pushups with fat-burning.

Also you'll see some other great pushup forms that will help work your chest and get you breathing later on.

Here's another great push-up variation. Make sure to be thinking about keeping your core tight (imagine pushing your belly button toward your spine). Also if you have shoulder issues be sure

to warm them up with stretching before doing any of these exercises!

Another great one you can do right from home. This compound exercise works the top of the pectoral muscle and your shoulders as well. Plus you'll be burning from having

to hold your core and hips straight.

If you're already going to the gym then perhaps you've seen these ropes dangling off random pull-up bars. No they're not for indoor water skiing they're for metabolically demanding exercises

like this one.

Basically do a push-up and as you complete the push-up bring your knees to your chest and then back out again. Doing this motion plus having to keep

your body from swinging will make you feel this one the next morning.

There is also a variation of this if you don't have these ropes where you do a push-up

on the floor and bring a knee to your chest, do another push-up and bring your other knee to your chest. Repeat till you can't anymore.

We added this one in a different article and we're putting it here for good reason. Compared to regular bench, this is a great way to build your stabilizer muscle

strength. Also getting in and out of your position properly then inadvertently works on your core.

Don't be sad if you can't lift as much as this girl, after all her

IG handle is AudreyTheRock, so... you pick a name like that you gotta live up to it (and she certainly does).

I mean, it would be a disservice to the obvious if we didn't put this one in there. If you're just trying to build muscle mass to help get some

bigger muscles and definition, then you've got to bench.

Don't bench like the guys in this picture... use actual weights and a spotter.

My grandma always says "Eat bread look like bread". It's very true. Try a salad over a sandwich. If you don't want to "go on a diet" then don't, but make

some good choices when you're out and about.

Also try downloading myfitnesspal, one of the best apps for tracking your calories and their blog has some great food ideas.