In this blog post, I’ll tell you what Victoria Secret Models do to stay in shape and respond to some of the most frequently asked questions I get about their routine – what kind of workouts they do, how often they work out, do they lift weights, etc.
If you follow the advice from this blog post and combine it with the advice I gave in my blog post about Victoria’s Secret Angels’ diet plan, you’ll know exactly how VS Angels get so fit and how they maintain it.
VICTORIA’S SECRET CONTROVERSIES
Before I continue with sharing all about the VS models’ workout routine, I feel like I need to address a few things. I did the same thing for my blog post about their diet so if you’ve read it already or if you just want to read about their exercise routine, please feel free to skip this part. :)
If you follow VS models, you probably heard all about the controversies and even some intense backlash the company received in the previous few years. Most of the backlash revolved around the company not being inclusive enough towards different body shapes and sizes and about setting unrealistic beauty standards. Plus there were some serious allegations about bullying and harassment some of the models experienced while working with VS.
Because of this, Victoria’s Secret has undergone a significant rebranding effort in recent years to shift its messaging towards inclusivity and female empowerment. The creation of the VS Collective, which includes a diverse group of individuals such as models, athletes, and activists, is an example of this shift. The VS Collective is meant to represent a departure from the brand’s previous focus on the traditional “Angels” models and promote a more diverse image which I applaud.
SOMETHING YOU SHOULD KNOW BEFORE YOU START TRAINING LIKE A VS MODEL
I believe both the modeling and the fitness industry should be inclusive and more welcoming towards all women. When it comes to the fitness industry, I often felt misunderstood and I’ve even been cyberbullied by a couple of male trainers on social media. Since I started educating myself on fitness (almost 10 years ago now!), I always feel a lot of pressure to lift heavy and to train solely for the purpose of being strong. I’d say “Hey, but I also care about the way I look and I want to achieve a certain look. I want to be lean and toned and not too muscular and bulky”. And whenever I’d say this, I would hear the exact same thing “You cannot get bulky, women don’t have enough testosterone.” And I would also hear that training to look a certain way isn’t the right thing to do.
I, like a lot of other women out there, train to feel good on the inside (to be healthy and strong) but also to look slim and toned. And I don’t think that should be an issue. So if you feel the same and you want to achieve a very specific look which is often associated with the Victoria Secret models (a lean body with slim and toned legs, sculpted arms, firm booty, and a flat tummy) welcome to the Femme Nativa Tribe. 🙂
WHY YOU SHOULD KNOW YOUR BODY TYPE IF YOU WANT TO GET A BODY LIKE A VS MODEL
I believe each woman, no matter what her body type, shape, and fitness levels are can become the best version of themselves (with the right training and nutrition). And since I also want to set realistic expectations with my clients, I always like to remind them that Victoria’s Secret models usually have what’s called an Ectomorph body type.
This means they are naturally slim, have low muscle mass, and struggle to gain both weight and muscle mass. Knowing your body type will help you understand what kind of training and nutrition you should follow in order to get the best results. If you don’t know your body type, you can take my FREE body type quiz, just follow this link or click the button below. :)
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
- It’S free
- You will get 3 nutrition and workout tips for your body type
WHAT IS THE VICTORIA SECRET WORKOUT ROUTINE? – HOW DO MODELS TRAIN TO STAY IN SHAPE
Victoria Secret Angels and supermodels are known for their amazing physiques, but also for their rigorous supermodel workout and diet regimes.
Their famous workout hashtag #TrainLikeAnAngel might as well be #TrainLikeAnAthlete.
I mean, just look at Sara Sampaio, Taylor Hill or Romee Strijd!
Yes, these girls are clearly blessed with amazing genes, but they also work incredibly hard to stay in shape all year round.
There isn’t a single “Victoria’s Secret workout routine” that all models follow. Each model’s fitness regimen may vary based on personal preferences, body types, and goals. That being said, I can provide you with a general idea of the types of workouts and approaches that some models have been known to incorporate into their routines.
I have done a lot of research to learn exactly how the VS Angels stay in shape. And I did a lot of testing on myself and my clients to see what works and what doesn’t.
In this post, I’ve covered the examples of Victoria Secret model workout regimes and most frequently asked questions about their exercise program.
So, let’s get straight to it!
As I mentioned, each model will have their own workout routine but since a lot of them exercise in the same gym and some even have the same personal trainer(s), there are definitely things that all of their routines have in common.
10 THINGS ALL VICTORIA SECRET WORKOUT ROUTINES HAVE IN COMMON
1. Variety:
Many Victoria’s Secret models emphasize a mix of different exercises to work various muscle groups and prevent boredom. This can include a combination of cardio, strength training, and flexibility exercises.
2. Cardiovascular Exercise:
Cardio workouts, such as walking, swimming, running, cycling, and jumping rope, are often incorporated to improve cardiovascular fitness and burn fat. Low-intensity cardio like walking is known to burn fat. I’m a huge fan of walking and I always encourage my clients to incorporate more walking into their routine.
RELATED POST: FIND OUT WHICH IS BETTER FOR FAT LOSS – RUNNING OR WALKING?
3. Strength Training:
Strength training is crucial for building lean muscle and speeding up your metabolism. VS Angels may focus on both bodyweight exercises and weightlifting to target different muscle groups. Strength training helps them look tight and toned.
Personally, I prefer to do mainly bodyweight training and occasionally use light weights. I used to feel pressured to lift weights but I found that lifting heavy made me too bulky for my own liking. Since I changed my routine (it’s been years now), I feel a lot happier about my fitness routine and the way it makes me look and feel.
RELATED POST: WHY I DON’T LIFT HEAVY WEIGHTS ANYMORE
4. Core Work:
A strong core is essential for overall stability and posture. Pilates and yoga are popular choices for building core strength and flexibility.
RELATED POST: QUICK LOWER ABS WORKOUT
5. Functional Training:
Functional exercises that mimic real-life movements are often integrated into workouts. This can include exercises like squats, lunges, and planks.
Even though squats and lunges are amazing workouts, it’s not something I recommend to women who have a Mesomorph or Endomorph body type and who want to slim down their legs (especially if they feel like their thighs are too muscular for their own liking).
But since most of the VS Angels have a true Ectomorph body type, it’s not very likely that squats and lunges are going to bulk up their thighs.
RELATED POST: DO SQUATS MAKE YOUR LEGS BIGGER OR SMALLER
6. High-Intensity Interval Training (HIIT):
HIIT workouts involve short bursts of intense exercise followed by periods of rest. These can be very effective for boosting metabolism and burning more calories even after you’re done exercising. HIIT workouts help you tone up quickly and increase your fitness. Plus it can be done in a really short period of time!
I know some women who want to achieve a lean and toned look tend to avoid HIIT since it bulks them up. Because of this, I have designed HIIT workouts that have all the benefits of HIIT but won’t cause any unwanted bulkiness. You can find a lot of non-bulking HIIT workouts on my blog.
7. Focusing on Lower Body Workouts
Victoria’s Secret Angels are well known for their lean and toned legs and perky butt. It’s no wonder most models have a routine that is specifically designed for their legs and booty. I’ll talk about the exact workouts they are doing below.
Of course, all VS models also do a lot of full-body workouts to make sure they target all of the large muscle groups and get lean and toned all over (I’ll give you an exact example of a Victoria’s Secret full-body workout in the next section). But I definitely noticed that almost all of them have designed leg and booty days (more on those below). :)
If you are interested in getting slim and toned legs, I have a FREE 7-day Lean Legs Challenge that you can try. You can join by clicking the link on the button below. I hope you enjoy it!
8. Rest and Recovery:
Another thing most models incorporate into their routine is rest.
When you engage in strenuous exercise, especially resistance training, your muscles experience tiny tears or damage. During the recovery phase, your body repairs these micro-tears and adapts by making the muscles stronger to better handle the stress they were subjected to. This is how you build your muscle strength.
Rest and recovery are essential components of an effective fitness routine. Overtraining, or not giving your body enough time to recover between workouts, can lead to various negative consequences such as increased risk of injury, decreased performance, high cortisol, and even a plateau in your progress.
Models often prioritize getting enough sleep and also engage in activities like stretching and foam rolling. They make sure to include rest days into their routine. Even if you are following an intense program and you want to get into shape quickly, I would still recommend taking at least 1 rest day or active recovery day during the week.
9. Consistency:
Consistency in both workouts and healthy eating is key to seeing long-term results. Staying consistent will help you form healthy habits. When you repeatedly engage in positive behaviors such as choosing to exercise regularly and making healthier diet choices, they become ingrained in your routine and require less effort to maintain.
Having a regular workout routine and healthy eating habits as part of your everyday life helps you be consistent, and also show up on days when you don’t really feel like it.
Before major runway shows or photoshoots, VS models might intensify their workout routines and focus on specific areas to ensure they look their best for the event. And because they tend to stay consistent with their workouts throughout the whole year, having a more intense routine right before a major event is not a problem for them.
10. Mindset:
Many models emphasize the importance of a positive mindset and a healthy relationship with their bodies. Self-care and mental well-being are often part of their overall wellness routine.
VICTORIA SECRET MODEL WORKOUT ROUTINES -HOW TO TRAIN LIKE A VICTORIA’S SECRET MODEL
Victoria’s Secret models often follow intense and well-rounded workout routines to help them achieve their toned and fit physiques. While each model may have her own specific routine, here’s a general idea of what a Victoria’s Secret-inspired workout might look like. Keep in mind that individual preferences, goals, and fitness levels can vary, so it’s important to customize the routine to suit your needs.
VICTORIA’S SECRET FULL BODY WORKOUT
Warm-Up: Start with 5-10 minutes of light cardio to raise your heart rate and warm up your muscles. You can do brisk walking, jogging, or dynamic warm-up exercises (these are my fave).
Victoria’s Secret Workout:
1. Full-Body Circuit: Perform this circuit for a total of 3 rounds, resting for about 1 minute between rounds.
- Push-Ups: 12-15 reps (you can do them on your knees if you need a modification for beginners)
- Lying Leg Circles (on the side): 12-15 reps (each leg)
- Plank: Hold for 30-45 seconds
- Donkey Kicks: 12-15 reps (each leg)
2. Core and Abs: Perform 3 sets of each exercise with a 30-second rest between sets.
- Bicycle Crunches: 15-20 reps (each side)
- Russian Twists: 15-20 reps (each side)
- Leg Raises: 12-15 reps
3. Lower Body and Glutes: Perform 3-4 sets of each exercise with a 45-60 second rest between sets.
- Deadlifts with Resistance Band: 10-12 reps
- Glute Bridges: 12-15 reps
- Fire Hydrants: 15-20 reps (each leg)
4. Cool-Down: End with 5-10 minutes of gentle stretching to help your muscles relax and prevent stiffness. I recommend this cool-down routine for the lower body.
VICTORIA’S SECRET MODEL ARM WORKOUT
The Victoria’s Secret models do a variety of different arm workouts to help them get toned without adding any unwanted bulkiness.
One of their absolute favorite arm workouts seems to be boxing!
It’s a great way to burn lots of calories and tone up your upper body without making it bigger. It’s also great for abs!
Besides boxing, the models use TRX, dumbbells, resistance bands, balls, and bodyweight exercises for their upper body workouts.
Check out the video below of some arm exercises that the models used to do to get in shape for the Victoria’s Secret Fashion Show:
HOW TO CREATE YOUR OWN VICTORIA SECRET ARM WORKOUT CIRCUIT
- The models do lighter weight / higher rep so keep your repetitions high.
- Choose 6 upper body exercises (either from my video below or from the video of the models above).
- Do them for 12-15 reps, or 45-60 seconds with minimal rest.
I have created a workout video of me doing the exercises that I saw VS models doing to tone their arms:
WATCH THE VICTORIA’S SECRET ARM WORKOUT VIDEO
Note: if you don’t have ankle weights to hold, use 1kg dumbbells or household items such as cans, water bottles, or do them without weights.
RELATED POST: HOW TO SLIM MUSCULAR UPPER BODY – ADVICE FOR WOMEN
VICTORIA’S SECRET MODELS LEGS WORKOUT
Most Victoria’s Secret models absolutely love training legs and butt!
I have put together a montage of the legs and butt exercises VS angels and models have been doing in the past to get in shape for the show.
You can watch the video below – I promise it will motivate you to go and work out!
HOW TO CREATE YOUR OWN VS LEGS WORKOUT CIRCUIT
- The models do lighter weight / higher rep so keep your repetitions high or do them for time.
- A lot of the models also use ankle weights, gliding discs, and resistance band for their workouts.
- Choose 6 lower body exercises (either from my video below or from the video of the models above)
- Do them for 12-15 reps, or 45-60 seconds with minimal rest.
I have created a workout video of me doing the lower body exercises I’ve seen VS models doing on a regular basis:
WATCH THE VICTORIA’S SECRET LEG WORKOUT VIDEO
3. VICTORIA’S SECRET ANGELS’ AB WORKOUT
It’s no secret that Victoria’s Secret models have AMAZING abs. And they work hard for them!
Having a flat stomach and abs comes from a combination of eating really well (abs are made in the kitchen) and also doing a combination of cardio, full-body workouts, and targeted ab workouts.
You cannot get abs if you are on a bad diet. In general, the newest research shows that you cannot out-train a bad diet. If you want to reap the benefits of exercising, you need to eat well.
As nutrition is super important, I have discussed the Victoria’s Secret diet plan in my blog post so make sure to give it a read.
Here are some of the workouts VS models use to get a flat stomach and toned abs (watch the video below!).
HOW TO CREATE YOUR OWN CIRCUIT
- Choose 6 abs exercises (either from my video below, or from the video of the models above)
- Do them for 12-15 reps or 45-60 seconds with minimal rest.
- Or you can incorporate some of these abs exercises into a cardio or full-body circuit :)
I have created a workout video of me doing the core and ab exercises that VS models do:
WATCH THE VICTORIA SECRET AB WORKOUT VIDEO
FAQ ABOUT THE VICTORIA SECRET MODEL WORKOUT ROUTINE
1. WHAT ARE VICTORIA’S SECRET ANGELS’ FAVOURITE EXERCISES?
The Victoria’s Secret workout includes a combination of:
- Steady-state running
- Cycling
- Walking/hiking
- Jump rope
- Dance cardio
- Yoga
- Pilates
- Reformer Pilates
- Boxing (super popular with the models!)
- Kickboxing
- Ballet / Barre
- Circuit training with:
- Lighter weights
- Resistance bands
- Ankle weights
- Stability balls
- Sliders / Gliding discs
2. HOW OFTEN DO MODELS WORK OUT?
This varies depending on the model and what work they have coming up.
Most Victoria Secret models tend to work out almost every day (once per day).
But, before the iconic Victoria’s Secret fashion show (before it was canceled in 2019) some of the girls (Barbara Palvin and Kasey Merritt) used to train twice per day. Talk about dedication!
Other models such as Candice Swanepoel only work out 3 times per week, and every day for 2 weeks leading up to Victoria’s Secret fashion show.
If you need a bit of fitness inspo, check out this workout video of Taylor Hill. Girl Boss Goals!
3. HOW LONG ARE VS MODELS’ WORKOUT SESSIONS?
Again, this may vary. If they are doing their regular workouts and not preparing for a super important event they’ll usually do a 1-hour gym workout.
If they are traveling, or just have a really busy day, these girls will do a quick 20-minute hotel room/home workout.
Here you can see a snippet of Sara Sampaio’s travel workout routine.
But, if they are preparing for something really important like the VS show, their sessions can last more than 2 hours.
4. DO VICTORIA SECRET MODELS LIFT WEIGHTS?
A lot of models actually prefer bodyweight workouts. And if they lift weight they usually don’t go above 5-10 pounds – about 2-5 kilograms. Of course, there are also models who enjoy heavy lifting and there is absolutely nothing wrong with that. If you too enjoy lifting, go for it. Just keep in mind that most of the VS models are mostly an Ectomorph body type (or an ecto-meso combination). This means they will actually have difficulties building muscles and maintaining it.
I’ve talked about how 2 out of 3 female body types can get bulky (especially from lifting heavy weights), and Ectomorphs are the ones that will be the least likely to do so. So if you are an Endomorph or Mesomorph body type and you build muscle very easily and you want to avoid bulking up, I would suggest sticking to bodyweight workouts like this 12-minute wall pilates workout.
Those who do the heavy lifting (Taylor Hill, Jasmine Tookes, and Josephine Skriver) usually combine heavy lifting with lighter exercises.
Check out this awesome bodyweight workout by the gorgeous Jasmine Tookes (this routine is from January when she was pregnant <3)
5. HOW OFTEN DO VS MODELS DO CARDIO?
Leaner physiques require endurance training, so the models do a combination of running, boxing, skipping, dance cardio, and light spin classes.
Some VS models and angels, like Candice, usually do cardio a couple of times per week (2-3 sessions).
But others, like Bella Hadid or Romee Strijd, do cardio 5-6 times per week.
I’ve compiled a snippet of some of the cardio/high-intensity exercises that the models used to do in the months leading up to the Victoria’s Secret Fashion Show.
Watch the video below to see the exercises!
6. WHERE VS MODELS WORK OUT?
If you’re living in NYC, you might end up running into one of the VS models and Angels if you visit one of the gyms below.
1. ModelFit
A very popular place where Victoria’s Secret models break a sweat.
This gym has classes that focus on getting lean and toned, using very high reps, super light dumbbells, resistance bands, sliders, slant boards, ankle weights, and different styles of workouts.
2. Dogpound
This is an exclusive, Manhattan-based gym where a lot of celebrities including Victoria’s Secret models work out.
Unlike other gyms, you can’t just pay for a membership and use the open gym or classes.
The sessions are one-on-one ONLY and you’re working out with a PT. These personalized sessions usually start from $200-$500 per hour (depending on the trainer you choose).
3. Gotham Gym
This is their favorite boxing place where you can frequently meet Gigi Hadid blowing off some steam, or pop stars like Dua Lipa.
Check out their Instagram for boxing videos, including this badass session with Gigi Hadid kicking butt.
7. SHOULD YOU TRAIN LIKE A VS MODEL?
Whether you should train like a Victoria’s Secret model depends on your personal fitness goals, preferences, and lifestyle. While Victoria’s Secret models are known for their toned and fit physiques, it’s important to remember that their training routines are tailored to their specific profession and the demands of their job. It is literally their job to look as good as possible.
That being said, If you were to stick to the Victoria Secret workout plan, I would recommend exercising 6 times per week and having one rest day.
I know that exercising 6 times per week is a lot for most women (myself included), especially if you are a fitness newbie, busy with work, have kids, etc. This is why you should work your way up to that regime. Start with working out 3-4 times per week and then gradually increase the number of your workout sessions.
I also want you to know that you don’t have to exercise 6 times per week if that’s too much for you. I usually do resistance training 3-4 times per week and walk as much as I can and this routine works wonders for me. If you are interested, you can check out my workout routine below:
You can also check out my Instagram to see more workouts that are similar to the obese VS models do. I post new workout videos every week for you to follow and reach your goals.
I hope you found the information in this blog post helpful and that you’ve learned something new! If you have any questions or blog post requests, please feel free to let me know in the comments!
Love Rachael xx
SOURCES:
- Victoria’s Secret Controversies – https://www.nytimes.com/2020/02/01/business/victorias-secret-razek-harassment.html
- VS Collective – https://www.victoriassecret.com/us/thevscollective
- You Cannot Out-Train a Bad Diet – https://bjsm.bmj.com/content/56/20/1148
- Victoria’s Secret Show Canceled – https://edition.cnn.com/style/victorias-secret-supermodels-angels-icon-campaign/index.html
