The Victoria’s Secret Model Workout: What Actually Works

When you think of Victoria’s Secret models, you probably picture long, lean legs, defined abs, and that enviable runway confidence. And if you’re like most people, you’ve probably wondered: what’s their secret?

Here’s the truth: Victoria’s Secret models don’t have access to magic workouts that the rest of us can’t do. What they have is a strategic training approach, consistency, and yes—a team of professionals. But the actual exercises? Totally accessible.

I’ve been researching how VS models actually train, and I decided to try their workout routine myself. Here’s what I learned, what actually works, and how you can adapt their training without a celebrity budget.

The Victoria’s Secret Model Training Philosophy

First, let’s clear something up: there’s no single “Victoria’s Secret workout.” Different models work with different trainers and have different fitness goals. Some models prefer cardio-heavy workouts like running, while others prefer boxing, yoga, HIIT, or even Pilates. But there are some common themes that show up across the different models’ workouts.

4 Core Target Areas

Most models focus on the following 4 target areas in all of their workouts:

Arms – Toned, defined arms look great in sleeveless runway looks

Glutes – Building strength here creates that signature runway posture

Legs – Long, lean legs are a runway staple

Abs – A strong core is essential for confidence and stability

The models likely center their focus here because these areas tend to be accentuated in photoshoots and fashion shows.

Cardio Is Non-Negotiable

No matter which workout you look at, almost every Victoria’s Secret model is doing cardio in their routine. Cardio is a great addition to any workout because, on top of promoting fat loss, it improves cardiovascular health and reduces stress and anxiety.

While some models include running in their workouts, the most important thing is to choose a type of cardio that you enjoy. If you’re doing something you enjoy, you’ll be more likely to stick with it in the long run.

How to Build Your Own Victoria’s Secret Model Workout Plan

Victoria’s Secret models are known not only for their intense workouts, but also for how often they work out. Most models train 3-6 times per week, with daily workouts leading up to shows or other events.

When you’re creating your workout routine, it’s important to know your current fitness level. Someone who doesn’t currently work out regularly risks injury if they immediately try to work out 6 times per week. However, this may be achievable for someone who already trains multiple times per week. Listen to your body and take rest days when needed to avoid overuse and injury.

Once you know how many times per week you want to work out, you can begin building your routine around the 4 core target areas (arms, glutes, legs, and abs) along with cardio. You can choose to do a little of each every workout, or try a workout split like:

• Arms and abs one day, legs and glutes the next
• A dedicated day for each target area
• A little cardio every day, or one day dedicated only to cardio

As you can see, there are endless variations. The goal is to choose a workout split that you enjoy to increase the likelihood that you’ll stick with it long enough to see results.

The 3-3-3 Workout

If you can’t think of a routine you like, try this one! According to People magazine, celebrity trainer Chase Weber created the 3-3-3 workout that utilizes Victoria’s Secret model workout methods.

The workout starts with a ½ mile jog or 5-10 minute inclined treadmill walk. Then, you’ll do each of the following circuits 3 times:

Circuit 1:

• 100 abs (25 toe touches, 25 sit-ups, 25 supermans, 25 bosu ball abs)
• 12 dumbbell squat press
• 12 dumbbell incline press
• 20 second mountain climbers
• 20 second jog

Circuit 2:

• 15 weighted squats
• 6 reps each side step-back lunges with curls
• 10 bent-over rows

Circuit 3:

• 20 lying hip thrusts with weighted triceps extensions
• 12 elbow plank to push-up
• 30 second plank hold

Nutrition Matters Too

While this post focuses on workouts, it’s important to remember that this is only part of how Victoria’s Secret models stay in shape. Nutrition plays a huge role—arguably even more than working out—in how lean and toned you look.

If you’re curious how to sustainably eat like a Victoria’s Secret model, check out my post: How I’m Turning Victoria’s Secret Model “Diets” Into a Sustainable Lifestyle.

The Bottom Line

Victoria’s Secret models don’t have a secret fitness formula. They have consistency, strategic training, and the discipline to show up even when they don’t feel like it.

The workout itself? Totally doable. You don’t need a celebrity trainer or unlimited time. You need a solid plan, the willingness to work hard, and the commitment to stay consistent.

Let’s prove that you don’t need celebrity resources to get celebrity-level results. Follow along for daily workouts on TikTok @fitwithlaurie.

— Laurie