Ok before I start, I will admit that I am in no way a Victoria Secret model. Nor have I ever met one or trained one.

I have however done a lot of research on this topic and a lot of testing on myself to see what works and what doesn’t. There is a lot of information available online from the model’s themselves and their trainers and nutritionists :)

I have summarised everything that I have researched and learned and summed it up into a workout program which would be similar to that of the Victoria’s Secret models.

I should mention that there is A LOT of information, so I will be writing it in a series of blog posts rather than just one.

We already know that these models are blessed with amazing genetics, which plays a huge part. A lot of the models have an ectomorph body type which means they are naturally quite slim.

But they also work hard for their bodies. As you will most likely know, they are all very lean but toned (some more than others). Getting this desired slim but toned look requires specific training.


There are a few well-known Victoria Secret’s model trainers and gyms who share their workouts. These include trainers:

  • Justin Gelband
  • Megan Roup
  • George Veness
  • Joe Holder
  • Kristina Forest
  • Mohamed Elzomor
  • Tracy Anderson, and
  • Michael Olijade.

Some of the gyms include Dogpound, P Volve and Aerospace.

Plus the models themselves post lots of workout videos on Instagram which gives us a great insight into their training! :)


This varies depending on the model and what work they have coming up.

Most models tend to work out everyday, once per day for about 1 hour each. Sometimes before the Victoria Secret fashion show, they will train twice per day!

Other models such as Candice Swanepoel only workout 3 times per week, and everyday for 2 weeks leading up to the Victoria’s Secret fashion show (lucky thing!).

If you were to stick to the Victoria’s Secret workout plan, I would recommend exercising 6 times per week for 1 hour each.

I will discuss what you should do in that hour in the coming blog posts!


The Victoria’s Secret workout includes a combination of:

  • Cardio (mostly steady state running and some cycling)
  • Yoga
  • Pilates
  • Reformer Pilates
  • Boxing
  • Kickboxing
  • Ballet / barre
  • Dance cardio
  • Circuits using:
    • Weights
    • Bands
    • Ankle weights
    • Stability balls
    • Sliders
  • Heavy lifting – a few of the models (especially those that train at Dogpound) add heavy lifting to their training.

A lot of models do avoid heavy lifting (nothing heavier than 5-10 pounds – about 2-5 kilograms) to prevent unwanted bulk. Those that do heavy lifting (such as the infamous @joja duo) combine heavy lifting with lighter exercises as well.

Model trainer Justin Gelband says that if a client wants really high energy he does boxing and some plyometric exercises.

However, if someone wants a leaner physique she will use bands and light weights.

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Resort19 @tropicofc #desertglow @amangiri

A post shared by Candice Swanepoel (@angelcandices) on


Yes, they definitely do. Leaner physiques require endurance so the models do a combination of running, skipping and light spin classes.

The models avoid sprinting because this increases bulk in your legs. Instead, they stick to steady state cardio (running at the same pace).

I’ve compiled a snippet of some of the cardio / high intensity exercises that the models have been doing in the months leading up to the Victoria Secret Fashion Show. Watch the video below to see the exercises!


You should also keep and mind that a lot of models are an ectomorph body type so they are naturally quite thin and lean. Your body type might be different and if so you’ll need to adjust your training and diet.

I have created a special Body Type Quiz that will help you determine your body type in just two minutes. When you take my quiz, you will also get advice on how to train and eat to get the best possible results :)

The Quiz is completely free and you can find it below!


OK, so we now know that the Victoria’s Secret models workout for 1 hour per day, almost everyday. Their workout consists of cardio and resistance training as mentioned above. They also love to mix up their workouts regularly!

If you are serious about training like a Victoria’s Secret model, then I would train 6 days per week, with 1 rest or active recovery day (on this day you can either rest, go for a walk or do something light like yoga). I would also try to do a mixture of cardio, resistance training and fun classes such as boxing, reformer pilates or swimming :)

I should also mention my 3 Steps to Lean Legs program which is designed to help you get slim and toned legs. It combines cardio and resistance training which is similar to one that Victoria’s Secret models do.

So if you like that style of training, you will probably enjoy workouts from my program.

Also it has a complete 8-week meal plan so you can be sure you’re eating healthy while you’re training. And I have three different versions of the program, one for each body type. That way you can be certain you will get the best possible results :)


I have written separate blog posts on lower body, upper body and ab workout routines that the Victoria’s Secret models use (with lots of cool workout videos!). I have also done a post on their diet. And for this year’s show, I’ve done blog posts for a couple of VS gorgeous models. You can read these blog posts below!

Also, if you like these type of workouts, I have some workouts for you here and in my 3 Steps to Lean Legs program.

My program combines cardio and resistance training. Depending on your body type, you can choose one of the 3 versions of the program. That way you can be sure that you’ll get the best possible results!

3 Steps to Lean Legs Program is perfect for girls who prefer a leaner look :)

So if you’re a not a fan of heavy weights and you want to get lean and toned, my program is going to you with that!


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