A 30-minute spinning-style class geared to push you to your fitness edge. Based on world champion and Olympic gold medallist Victoria Pendleton’s own training, it’s split into high resistance and heart-pumping speed intervals, with active recovery periods. The fast pace sees you race around an imaginary track, striving to lead the way to the finish line.

Intense cycling improves speed, power and endurance, while toning the lower body and putting it into a high fat burning zone.

Although better suited to those with moderate to high fitness, it can be adapted for beginners. You control your bike’s resistance, so it’s up to you how hard you go.

Ever walked into a gym and suddenly been overcome with abs envy? According to a new survey conducted by Multipower Sportsfood, 34 per cent of women are drawn to the mid-sections of their fellow female gym-goers. 

So, if your main focus when you hit the gym is getting a flat stomach, this core and abs blaster devised by Multipower nutritionist and PT Drew Price is just what you need.

1. TRICEP DIP REPS: 15

BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.
- Sit on the edge of a bench or chair, and place your palms face down next to your thighs, fingers gripping the edge.
- Keeping your arms straight, edge forward until your hips and bottom are in front of the seat.

A

B

C

D

4. BOSU TRICEP DIP REPS: 15
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.

A

B

C

ASSISTED TRICEPS STETCH HOLD: 20 seconds each arm
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.
 

There’s a lot to love about the internet – ASOS, Ryan Gosling memes (a personal H&F fave) and hilarious cat GIFs for a start. There are definitely days when we can waste hours clicking on websites dedicated to fun stuff, but not actually learn a thing. But, a wealth of research tells us that the web is a force you can harness for fitness and weight-loss gains, whether it’s tweeting about your slim-down goals or checking in to gyms on Facebook. The University of South Carolina recently found that Tweeting your fitness goals may help you lose weight! And if you know where to look, you’ll find an army of fitness, health and beauty gurus bursting to share their expert knowledge with you. They’re called bloggers – and (as well as our magazine, obvs) they’ll be your trusted guides and companions on your wellness journey.