- Ignore the phone. Next time you follow a home workout DVD, make sure you're free of all distractions. Reserve 15 minutes for yourself.

- Exercise first, diet second. You can't exercise effectively if you're on a crash diet. The simple act of exercising more makes you want to eat a better diet. Don't go full steam ahead - start exercising and then make small changes to your diet.

- Lift heavy. Mark (Davina's personal trainer) told me I'd outgrown the weights in his home gym. I was doing upright rows with 15kg dumbbells! If you have smaller weights, do more reps until your muscles beg for mercy!

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.

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B

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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.

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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.