scroll down icon
victoria's secret workout program

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!


If you really want to train like an Angel, I have something really special for you guys! It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!

I decided to put together this free program to help you get started on the right track. You can download it below :)


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.

View this post on Instagram

Tonight 10/9c on ABC !!!!!!!!!!

A post shared by Gigi Hadid (@gigihadid) 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 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!

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.

It also 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 :)

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

73 comments on “Victoria’s Secret Workout Program”

    Hailey Adams says:

    thx this was very helpful to know about there work out bc I want to be a Victoria Secret model I read your other article about Victoria secret models that was helpful too thx❤??

    Jiroflée says:

    If my pressure is low and I occasionally faint what would you recommend me to do as an everyday training?

      Diana - Lean Legs Support says:

      Hi lovely,
      Please seek professional guidance from your doctor before starting the program if you have issues with exceptionally low pressure.
      For further support from Rachael, please join the Lean Legs Training Club where you can ask her any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support xx

    Shun Lai says:

    I run on the treadmill about 1 hour and a half with speed 6 .
    Thats really exhausted.But I really want to lean and toned.Because of my last operation in last 2015, I can’t very intense training myself.
    I workout 15 mins crunches,20 mins yoga and 15 mins leg raises (each leg),10 mins plank,3 pounds weight training ewith arms and treadmill running .But my arm fat doesn’t lose but slowly lose.Can you give me advice about arm exercises?? Pls

      Diana says:

      Hi lovely,
      You can find all you need to know about losing arm fat in another blog post that where it`s explained more about slimming down your arms. Click here to read it.
      If you want more information Rachael will be happy to help you every step of the way in her ebook which you can find here.

    Erin says:

    Hi Rachael,
    I just want to say that I found your post very informative so thanks :)
    I would love to be able to run 2 1/2 miles in a month if possible… I am already quite a good runner but I don’t really think I could do that in a race. I am also very self conscious about my body so how can I loose belly fat and be able to do the running?
    I don’t have a gym but I live next to a park where I can do lots of running/workout and some equipment (eg weights, Pilates equipment) so what would you recommend?
    Thanks so much and I can’t wait to hear from you!
    Erin xx

      Rachael Attard says:

      Hi lovely,

      Unfortunately, I am receiving so many messages that I just can’t get to everybody anymore. I’ve tried to provide as much free information on my blog as I can. I hope you understand :) xx

    Taylor says:

    Hi Rachael,
    I have an endomorph body type and I noticed that running for 30 min bulks up my quads. What should I do instead of the run that is still high intensity but won’t bulk up my legs?


      Rachael Attard says:

      Hi lovely, that really is a tough one because most high intensity cardio works your legs. I would either try swimming or boxing! But low intensity cardio will still get results so you could always just stick to walking. Good luck xx

    Eva says:

    Hi, I build muscle easy and want to tone my legs and reduce thigh and calf size. It’s really cold out now and I have stationary bike and not a treadmill. Would using the bike on super low resistance for longer period of time be a good idea? I really want to lose fat and tone my legs but can’t afford to build any more muscle! TIA :)

      Rachael Attard says:

      Hi Eva, you could give it a go as it will definitely burn some calories. It’s not ideal but worth a try! I would also try to include other workouts too though :) xx

    Caroline says:

    I like your blog, and I get what you’re doing for mesomorph types, but to say that the VS models exercise like this is straight up wrong information.

    The angels especially ALL lift heavy!

    I check up a lot on their instas and youtube for workout ideas (see JoJa on insta for e.g.), they all want to build muscle. Their whole thing is curves are sexy.

    Case in point:


      Rachael Attard says:

      Hi Caroline, this blog post is actually a couple of years old now so you’re right in that it needs an update! I do follow all the angels and check out their programs and in the last few years lots of them have been doing more weights! They do a combination of both lighter and heavier weight training, and most of them have the goal of building muscle which is great! But most of them are also ectomorph body types so getting “bulky” or overly muscular is VERY difficult for them, nearly impossible. Anyway, I appreciate your view! xx

Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.