Victoria’s Secret Workout: How The Models Get Lean and Toned

If you’ve ever wondered how Victoria’s Secret models get runway-ready, the truth is, it’s not about extreme routines or quick fixes. It’s about consistency, smart training, and building a routine that works for their body. :)

With the Victoria’s Secret Fashion Show officially back in a more modern, inclusive format, the way models prepare has evolved slightly, but their dedication to fitness is still very much the same. Let’s take a closer look at how they train today <3

The Victoria’s Secret Fashion Show Today

After taking a break, the Victoria’s Secret Fashion Show has returned with a refreshed direction that focuses more on confidence, individuality, and a wider representation of beauty.

While the message has changed for the better, the preparation behind the scenes is still incredibly disciplined. Models continue to train consistently year-round, and as the show approaches, they gently increase intensity to feel their absolute best walking the runway.

How Victoria’s Secret Models Actually Train

There’s no single “Victoria’s Secret workout plan.” Each model has her own routine depending on her goals, preferences, and lifestyle. But there are a few things almost all of them have in common.

Why Understanding Your Body Type Matters

I truly believe that every woman, no matter her body shape, type, or fitness level, can become the best version of herself with the right approach to training and nutrition. It’s all about finding what works for you and building a routine you can feel good about. :)

At the same time, it’s helpful to keep things realistic and kind to your body. Many Victoria’s Secret models naturally have what’s known as an Ectomorph body type, meaning they tend to be slimmer and may find it harder to gain weight or build muscle.

Understanding your own body type can really make a difference. It helps you choose workouts and nutrition that work with your body, so you can see better results and feel more confident throughout your journey.

A Balanced, Full-Body Approach

Source: Dimitrios Kambouris/Getty Images

Rather than sticking to just one type of workout, Victoria’s Secret models usually take a more balanced and well-rounded approach to fitness.

They mix different styles of training to keep their bodies strong, lean, and full of energy, while also making their routines more enjoyable and sustainable.

Their routines usually include:

• Strength training
• Cardio
• Pilates or barre
• Functional full-body movements

This mix of workouts is what helps create a toned, balanced physique without overtraining any one area. It also supports overall fitness, improves posture, and helps them feel strong and confident, not just on the runway, but in their everyday lives too. :)

Strength Training for a Lean, Toned Look

One thing that often surprises people is that Victoria’s Secret models don’t avoid strength training, in fact, they include it in their routines quite consistently. It plays a big role in helping them build that sculpted, toned look you see on the runway!

The difference is in how they do it:

• Lighter weights
• Higher repetitions
• Controlled, slow movements

The result is a lean, balanced physique with subtle definition, especially in the arms, legs, and glutes, without adding too much bulk. It’s a more gentle, intentional style of strength training that supports both aesthetics and overall strength.

And this is exactly how our programs are designed too, focusing on effective, balanced workouts that help you feel strong while achieving that lean, toned look. I’ll be sharing some of our programs later that are very similar to the way these models train <3

Check out this Low Impact Full Body Workout from Jo and Jas <3

Related Post: What’s the Difference Between Resistance, Strength, and Weight Training?

Cardio That Feels Good (and Works)

Cardio is an important part of a Victoria’s Secret model’s routine, especially as the show gets closer. It helps them feel energized, improve their endurance, and maintain that lean, toned look.

Some of their go-to options include:

• Boxing (a favorite for many models)
• Walking or light running
• Cycling or dance cardio

In the weeks leading up to the show, some models gently increase their cardio sessions, not in an extreme way, but just enough to boost stamina, feel more confident, and step onto the runway feeling strong, light, and ready ✨

Here’s a snippet of cardio workouts that the Victoria’s Secret models do in the months leading up to a show!

Related Post: Is Walking Or Running Better For Fat Loss?

Focus on Core, Glutes, and Legs

When it comes to runway training, there’s often a bit more focus on specific areas that help enhance posture and overall shape. It’s not about overtraining one body part, but rather gently emphasizing the muscles that create that strong, balanced, and confident look on the runway.

• Core for stability and a flat, strong midsection
• Glutes and legs for a sculpted, toned look

In their workouts, you’ll often see exercises like planks, glute bridges, kickbacks, and resistance band work. These movements may look simple, but when done consistently and with control, they’re incredibly effective at building strength, improving posture, and creating that toned, effortless finish.

If this is exactly the kind of results you’re working towards, this is also what our GAL program is designed for. It focuses on leaning and toning the core, glutes, and legs using the same style of controlled, effective workouts, so you can feel strong, confident, and supported every step of the way.

You can explore the GAL program here and see if it feels like the right fit for you ✨

Pilates, Barre, and Low-Impact Workouts

In recent years, many Victoria’s Secret models have started incorporating more Pilates and barre into their routines, and it’s easy to see why these workouts have become such favorites!

These workouts are loved because they:

• Strengthen deep muscles
• Improve posture and alignment
• Create that long, lean look

Another reason they’re so loved is that they’re gentle on the body. They place less stress on the joints while still being incredibly effective, which makes them easier to stay consistent with. And as we know, consistency is what really makes the difference when it comes to seeing and feeling results :)

Related Post: How Does Pilates Benefit the Body?

How They Prepare for the Show

Source: Gilbert Flores/Getty Images

Preparation for the Victoria’s Secret Fashion Show isn’t about sudden drastic changes, it’s more about refining what they’re already doing.

In the weeks leading up to the show, models often:

• Work out more frequently (sometimes daily)
• Add extra cardio or targeted sessions
• Focus on areas they want to tone

Some may train up to twice a day closer to the show, but this depends entirely on the individual.

The key thing? They don’t start from zero, they build on a strong, consistent foundation <3

A Simple Victoria’s Secret-Inspired Workout

If you’re curious what a typical session might look like, here’s a simple example you can try:

Full-Body Circuit (3 rounds):

• Push-ups: 12 – 15 reps
• Plank: 30 – 45 seconds
• Donkey kicks: 12 – 15 each leg
• Side leg circles: 12 – 15 each side

Core:

• Bicycle crunches: 15–20 each side
• Leg raises: 12–15
• Russian twists: 15–20 each side

Glutes & Legs:

• Glute bridges: 12–15
• Resistance band deadlifts: 10–12
• Fire hydrants: 15–20 each side

Finish with light stretching or a short walk!

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. Get this lean workout plan and enjoy it!

What’s Changed Over the Years

The biggest change over the years hasn’t really been in the workouts, it’s been in the mindset behind them. The way models approach fitness today feels a lot more balanced, intentional, and supportive of overall well-being.

Today, the focus is less about chasing a single “perfect” body and more about:

• Feeling strong
• Building confidence
• Taking care of your body

It’s a more positive and empowering way to approach fitness, one that’s not just about how you look, but also about how you feel. And honestly, this mindset is not only healthier, but also much more sustainable in the long run 🩷

Final Thoughts

Training like a Victoria’s Secret model isn’t about doing everything perfectly or following a strict, one-size-fits-all routine. It’s really about finding a way of moving your body that you genuinely enjoy, something that fits into your lifestyle and feels good to come back to again and again.

What truly makes the difference is consistency, balance, and learning to listen to your body. When you focus on showing up regularly, taking care of yourself, and choosing workouts that support both your physical and mental well-being, the results will naturally follow.

And honestly, that’s what the new era of Victoria’s Secret is all about, feeling strong, confident, and comfortable in your own body, in a way that’s sustainable and empowering. 💫

Sources

• Victoria’s Secret Fashion Show (official page)
• Victoria’s Secret Fashion Show 2025 details and lineup
• Victoria’s Secret 2025 show review and cast highlights (Elle)
• Victoria’s Secret 2025 show documentary and behind-the-scenes prep (People)
• Victoria’s Secret Fashion Show 2025 overview (Wikipedia)
• Victoria’s Secret brand revival and rebranding (Business Insider)