Share Post:
Supermodels make staying fit look effortless. But behind those toned legs and sculpted arms? A whole lot of sweat, dedication, and smart training choices.
It’s not just genetics or some magic cleanse. It’s cardio. And lots of it—layered with strength training, tailored schedules, and a variety of workouts that keep things fresh.
If you’ve ever wondered what really goes into those lean, strong physiques you see on the runway, we’re pulling back the curtain here. Think of this as your insider look—not some rigid routine to copy, but real strategies that actually work.
Key Highlights
- Boxing or Kickboxing: Perfect for a high-energy, stress-relieving session.
- Running or Hiking: Suited for endurance and connecting with nature.
- Cycling: Big calorie burn with less stress on the knees.
- Jump Rope: Quick, portable, and powerful.
- Dance Cardio: A fun way to move that doesn’t feel like exercise.
- Walking: Easy to do anywhere, perfect for active recovery.
- HIIT: A timesaver that delivers serious results.
- Swimming: Go-to for full-body conditioning without pounding on joints.
1. Boxing and Kickboxing
A lot of top models rave about boxing. Adriana Lima made it popular in that circle, and Gigi Hadid jumped on board soon after. This kind of workout isn’t just about punching a bag. It involves footwork, core engagement, and mental focus.
Throw in some kickboxing moves, and you have a total-body blast. It’s not uncommon to see Joan Smalls incorporating kickboxing to stay runway-ready.
A good boxing routine can torch calories, build strength, and improve coordination all at once. It’s even possible to skip the boxing ring and do shadowboxing in front of a mirror for some quick cardio.
Many models also supplement their gym sessions by practicing combinations on a freestanding punch bag, making it easy to get a great sweat at home.
Add in jump squats, burpees, or speed bag drills for variety. The best part? You learn a skill that doubles as self-defense.
2. Running
Running is classic, timeless, and it never goes out of style. Candice Huffine has taken on marathons, showing a serious commitment to going the distance. It’s not unusual to hear about other models fitting in quick jogs between castings.
Some, like Joan Smalls, combine everyday running with other routines for maximum benefit. The reason running remains a staple is pretty simple: it’s effective at burning fat, boosting cardiovascular health, and increasing mental toughness.
Even a beginner can get started with a walk-jog mix. Over time, stamina builds, speed improves, and it becomes surprisingly enjoyable.
Throw in some intervals or hill sprints if you want a challenge. Long, steady runs are a great stress reliever, while short sprint sessions bump up intensity if you’re short on time.
3. Hiking
A refreshing outdoor trek can beat a treadmill any day, at least for those who like being outside. Candice Swanepoel and Sara Sampaio are known to lace up their sneakers and head out on scenic trails.
Hiking offers low-impact cardio that can still be pretty tough, especially if you tackle elevation changes or rocky paths.
There’s something about getting out in nature that soothes the mind. It’s not just a workout; it’s also an opportunity to disconnect from hectic schedules.
If you pick a steep incline or a route with some challenging terrain, your legs and glutes will feel the burn in the best way possible. And for those who enjoy traveling, it’s a fun way to explore new places and stay fit at the same time.
4. Cycling and Spin Classes
Some models, like Joan Smalls and Hunter McGrady, have been spotted in spin classes, often at popular studios that add nightclub vibes to workouts. It’s easy to see the appeal: the music is pumping, the atmosphere is electric, and the calorie burn can be massive.
Cycling is lower impact than running, which is beneficial for anyone who wants to protect their knees or ankles.
Outdoor cycling is another great option. Fresh air, changing scenery, and the chance to discover new routes make it an enjoyable choice for those who can’t stand stationary bikes.
Either way, cycling hammers the quads and glutes, boosting muscular endurance. Add intervals where you speed up for a minute, then recover, to get a well-rounded workout.
5. Jump Rope
View this post on Instagram
Jump rope brings back memories of playground games, but it’s also a favorite among some models, including Romee Strijd. The convenience factor is huge. You can pack a rope in a suitcase or even a purse, then get your sweat on nearly anywhere.
A few minutes of jumping can rival a longer run in terms of intensity, and you’ll improve coordination, footwork, and agility.
For something spicier, mix it up: alternate between single jumps and double-unders, or add high-knee variations. The consistent bouncing might feel tough on the calves initially, so pacing yourself is key. If you’re new to it, start with 30-second bursts and build from there.
6. Dance Cardio
Karlie Kloss has worked with trainers like Anna Kaiser, who integrates plenty of dance-inspired moves into workouts. Instead of slogging through miles on a treadmill, dance cardio feels more like a party.
You’re moving in different directions, engaging muscles you didn’t even know you had, and having fun along the way.
Incorporating dance steps can help with flexibility, rhythm, and body awareness. It’s also a mood booster if you love music.
For those who worry about being uncoordinated, starting with simple routines can be easier than you think. Go with the flow and keep an open mind. The main goal is to stay active and enjoy the process.
7. Walking
View this post on Instagram
Iskra Lawrence often highlights the importance of walking, especially for anyone who needs a gentler approach.
Strolls can be done anywhere, without fancy equipment or gym memberships. It’s also a handy way to squeeze in activity on a busy day—just step outside and cover some ground. For a bit more oomph, walk briskly, choose a route with hills, or wear a weighted vest.
Short walks are perfect on days when muscles feel sore from tougher sessions. They promote blood flow and aid in recovery.
Walking can also clear the head, which matters when juggling everyday stress. Consistency is key—enough short walks sprinkled throughout the week can add up to real results.
8. HIIT
High-Intensity Interval Training (HIIT) is another favorite among runway stars. Short bursts of hard effort alternate with rest or lighter movement. It’s adaptable to almost any form of cardio—sprints, burpees, or cycling intervals.
Victoria’s Secret models often bump up the frequency of HIIT before major runway appearances to burn more calories in less time.
It’s not just about fat loss. Interval workouts can sharpen speed, power, and even mental grit. The quick transitions force the body to adapt, increasing both aerobic and anaerobic capacity.
For those with jam-packed schedules, it’s a godsend. A solid session can be done in under 20 minutes, which is perfect when you need to squeeze in a workout between appointments.
9. Swimming
For a kinder approach on the joints, some models embrace the pool. Swimming offers a fantastic full-body workout that challenges arms, legs, core—everything, really—while keeping stress off knees and ankles. It can be a lifesaver if you’re dealing with past injuries or soreness from high-impact routines.
Swimmers often notice improvements in lung capacity and overall endurance. Switching up strokes keeps it fresh: freestyle, breaststroke, butterfly, backstroke.
It’s also soothing, especially if you like the calming effect of moving through water. Add pool-based intervals for an advanced push—alternating fast laps with slower recovery laps.
10. Cardio Plus Strength
It’s no secret that most supermodels don’t rely on cardio alone. Strength training or bodyweight exercises often get mixed in. Squats, lunges, push-ups, planks—those moves build muscle tone that complements cardio work.
The result? Long, lean lines without sacrificing strength. Models might use resistance bands or light weights, sometimes focusing on repetition and form over super-heavy loads.
When resistance sessions are balanced with cardio, the body becomes a metabolic powerhouse. Muscle boosts your resting calorie burn, which is a plus for maintaining a lean physique.
Pairing cardio with targeted strength sessions also helps prevent injury, since stronger muscles offer better support for joints. It’s a holistic approach to fitness that helps models maintain their shape without looking overly bulky.
Why Variety Matters
Cardio isn’t one-size-fits-all. Some models thrive on high-intensity workouts, while others lean toward low-impact approaches that save their joints. Boxing might be perfect for Adriana Lima, whereas Iskra Lawrence swears by brisk walking.
Mixing up your routines can do wonders. Muscles get stimulated in different ways, so the body never gets too comfortable. Plus, when life is busy, it’s nice to have a few backup options.
Wrapping Up
Leaning on a variety of cardio workouts gives supermodels the ability to maintain sleek figures year-round.
Sure, they often have professional support, but the underlying principle isn’t rocket science: move your body in diverse ways, blend cardio with resistance work, and ramp up the challenge as needed.
Keep goals realistic, enjoy the process, and don’t forget that rest is part of the program. Any well-rounded fitness routine can deliver major health benefits, both physically and mentally.
Stay open-minded, experiment with routines that spark excitement, and keep chasing a lifestyle that makes you feel fit and fabulous. After all, the best workout is the one you’ll actually do—and maybe even look forward to.
