Supermodel Cardio Secrets – The Workouts That Keep Them Lean and Strong

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

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

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.