Victoria’s Secret model workouts have become a fitness phenomenon. Many people admire these models for their sculpted yet feminine physiques. But how exactly do they achieve such balanced bodies? If you’ve ever wondered how models train to stay in top shape, you’re not alone.
Victoria’s Secret models focus on workouts that blend strength, flexibility, and endurance. Their routines aren’t just about looking good—they aim for a healthy, sustainable fitness lifestyle. These workouts help build lean muscle, improve posture, and boost stamina, all while keeping that graceful, feminine look.
In this guide, we’ll unpack the most common training styles Victoria’s Secret models follow. From high-intensity interval training (HIIT) to yoga and strength training, these workouts highlight the balance every model strives for. Whether you’re a beginner or fitness enthusiast, you’ll find tips and insights to help you train like a Victoria’s Secret model—without needing a personal trainer or hours in the gym.
Ready to discover what makes these workouts so popular? Let’s dive into the secrets behind Victoria’s Secret model workouts and how models train for their iconic physiques.
Weekly Training Overview: The VS Model Workout Plan
If you want to train like a Victoria’s Secret model, understanding their weekly workout schedule is key. Most VS model workout plans involve training 5 to 6 days per week, with a smart balance between different types of exercises. This approach keeps the body strong, lean, and injury-free.
Victoria’s Secret models don’t just focus on one type of training. Instead, they alternate workout days to target strength, cardio, core, and recovery. For example, a typical week might include strength training sessions to build lean muscle, cardio workouts to boost endurance and burn fat, and core exercises to tighten the midsection. By mixing these training styles, models ensure they develop a balanced physique that’s both powerful and graceful.
Importantly, VS models also prioritize active rest days. Rather than complete inactivity, these days often include gentle activities like stretching, yoga, or walking. These lighter sessions promote recovery, reduce muscle soreness, and improve flexibility. This balance between intense workouts and recovery helps models avoid burnout and stay consistent.
A sample VS model training schedule might look like this: strength training on Monday, cardio on Tuesday, core and flexibility on Wednesday, another strength day on Thursday, followed by light cardio or active rest on Friday, and a mix of training styles over the weekend. This routine keeps things varied, which not only prevents boredom but also challenges the body in different ways.
If you’re aiming to follow a model training schedule that works, remember consistency matters most. Adopting this well-rounded weekly plan will help you develop the toned, sculpted look that Victoria’s Secret models are famous for—while staying healthy and motivated.
Most Popular Workouts Among VS Models: Sculpting the Model Body Workout
When it comes to achieving that enviable Victoria’s Secret model physique, the workouts themselves matter just as much as the schedule. VS models rely on a mix of targeted exercises designed to build lean muscle, improve endurance, and enhance posture. Here’s a closer look at the most popular workout styles these models swear by.
Pilates and Megaformer top the list for many. These workouts focus on creating long, lean muscle tone while engaging the core, glutes, and back. The Megaformer machine, a high-tech Pilates device, adds resistance that challenges muscles in unique ways. This method not only sculpts a toned body but also improves posture — a must-have for runway-ready confidence.
Next up is the trendy boxing + “boxerina” workout, famously practiced by models like Josephine Skriver and Romee Strijd. This fusion blends high-intensity interval training (HIIT) with ballet-inspired moves. The result? A killer cardio session that sculpts the entire body while improving coordination and grace. It’s a powerful combo that torches calories and builds stamina.
Strength and resistance training plays a crucial role too, though it’s different from typical heavy lifting. VS models often do lightweight, high-rep workouts to tone without adding bulk. Think glute bridges, banded squats, and mat-based core work. These exercises target problem areas like hips, thighs, and abs, helping create that feminine, athletic shape.
For coordination and fluidity, dance and barre workouts are favorites. Barre incorporates ballet-inspired movements and low-impact conditioning to lengthen muscles and improve balance. These workouts feel fun but deliver serious results, helping models stay graceful and strong.
Finally, yoga and stretching remain integral to any model body workout. These sessions promote recovery, flexibility, and body awareness, essential for preventing injury and maintaining mobility. Yoga also calms the mind, offering mental balance to go along with the physical.
By combining Pilates, boxing, strength training, dance, and yoga, Victoria’s Secret models achieve their signature balance of strength and femininity. Curious about which workout might fit you best? Consider your goals and lifestyle, then try mixing a few styles to see what feels right. After all, training like a model is about more than looks — it’s about feeling powerful and confident every day.
Celebrity Trainer Insights: Tips from the Pros Behind Victoria’s Secret Models
Behind every Victoria’s Secret model is a team of expert trainers who craft workouts designed to sculpt without adding bulk. Trainers like Megan Roup, Kirk Myers, and Mary Helen Bowers have become fitness icons, sharing insider secrets that help models achieve their lean, toned physiques.
One key focus they emphasize is the importance of “sculpt and lengthen” exercises. Unlike traditional heavy lifting aimed at building mass, these trainers design routines that promote muscle definition and elongation. This approach helps maintain the models’ feminine and athletic silhouettes while boosting strength and endurance.
Consistency stands out as another critical factor. According to these experts, regular workouts paired with smart recovery practices—like stretching and active rest days—allow the body to repair and prevent injuries. Without proper recovery, even the best training plan can fall short.
Nutrition also plays a vital role. Celebrity fitness experts stress balanced diets rich in whole foods, lean proteins, and healthy fats to fuel workouts and support muscle repair. They remind us that what happens outside the gym is just as important as the workouts themselves.
By following these Victoria’s Secret trainer tips, anyone can develop a sustainable fitness routine that builds strength, promotes health, and sculpts a toned body without unnecessary bulk.
At-Home Modifications: VS Model Workouts You Can Do Anywhere
You don’t need a fancy gym or expensive equipment to train like a Victoria’s Secret model. Many of their workouts can be easily modified for at-home routines with little or no equipment. This makes it simple for anyone to enjoy the benefits of VS model workouts from the comfort of their own space.
A great way to start is with a simple 3-day split that targets different fitness goals:
- Day 1: Core + Cardio — Combine bodyweight exercises like planks, mountain climbers, and jumping jacks to burn calories and strengthen your midsection.
- Day 2: Sculpt + Stretch — Use resistance bands or light weights for moves such as banded squats and glute bridges, then finish with gentle stretching or yoga to improve flexibility.
- Day 3: Pilates — Follow beginner-friendly Pilates routines focusing on posture, core control, and muscle lengthening. You can use a yoga mat and a sturdy chair to help with some moves.
If you want guidance, plenty of apps and YouTube trainers specialize in workouts similar to those used by models. Trainers like Megan Roup (The Sculpt Society), Blogilates, and Fitness Blender offer free or affordable classes that match the style and intensity of VS model training.
By keeping workouts varied and balanced, you can build strength, improve endurance, and enhance flexibility—just like your favorite models. Best of all, these VS model workouts at home make fitness accessible and enjoyable, no matter your schedule or equipment.
Ready to give it a try? Start small, stay consistent, and watch your body transform over time.
>>Related: Top Celebrity Fitness Trends in 2025: How the Stars Stay in Shape
FAQs: Victoria’s Secret Training Insights and Model Fitness FAQ
Do Victoria’s Secret models lift weights?
Yes, but not heavy ones. Models focus on lightweight, high-repetition strength training to tone muscles without adding bulk. This approach sculpts a lean, feminine physique that supports their overall fitness and posture.
How often do Victoria’s Secret models train each week?
Typically, they train 5 to 6 days per week. Their routines include a mix of strength, cardio, core, and recovery days to keep the body balanced and injury-free. Active rest days with stretching or walking are also common.
Can you get similar results with at-home workouts?
Absolutely! Many VS model workouts can be modified for at-home training using bodyweight exercises, resistance bands, and Pilates routines. Consistency and variety are key to achieving similar toned and sculpted results.
What diet goes with the model workout plan?
A balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of water supports the training plan. Nutrition helps fuel workouts and aids muscle recovery, which is just as important as the exercise itself.
Conclusion: Workout Inspiration from Models to Build Your Own Routine
Victoria’s Secret model workouts aren’t about quick fixes—they’re about consistent movement and building true body confidence. These routines blend strength, cardio, flexibility, and recovery to create balanced fitness that anyone can achieve.
The best part? Many of these exercises require minimal equipment and can be done right at home. Whether you choose Pilates, boxing, or strength training, the key is picking the elements that fit your goals and make you feel strong and empowered.
Remember, the journey to a sculpted, healthy body is personal. Use the workout inspiration from models as a guide to build your own routine—one that keeps you motivated, energized, and confident every step of the way.