This chest workout consists of only one exercise—the pushup—but it’s hard as hell. That’s because it uses varying tempos to cumulatively challenge the same muscle groups, says Men’s Health Fitness Director BJ Gaddour. First, you’ll go as fast as possible, cranking out as many reps as you can in a row. This tempo provides constant tension in your pecs, maximizing muscle growth, he says.
You can make this in a pie pan or divide into muffin tins. If you make up the recipe in muffin tins, you can freeze the unused portions. Make sure to individually wrap them, so that it is easier to pull out when you want. Let this sit at room temperature about 30 minutes before serving, if frozen. If you want to change this recipe up a bit, you can add 1 tablespoon finely chopped dill and 2 tablespoons of finely chopped roasted red peppers. Best of all, it tastes amazing, but it is low fat.