Gigi Hadid is one of the most iconic models of her generation, known for her toned physique and strong presence on the Victoria’s Secret runway. To prepare for the show, Gigi focused on a combination of boxing, strength training, and functional movements, paired with a clean, balanced diet to maintain a lean, athletic physique.
Her workout routine helped her build strength while keeping her body lean, while her boxing training improved her endurance and tone. Gigi’s training was a mix of weightlifting, core exercises, and intense cardio, which all played a role in sculpting her runway-ready body. Here’s a look at her training and diet plan that helped her achieve the transformation for Victoria’s Secret.
Gigi Hadid’s Workout Philosophy
For Gigi, the goal was to develop a toned, athletic body that would stand out on the runway. She worked closely with trainer Rob Piela, focusing on functional movements that mimicked real-life activities to improve strength and endurance while shaping her physique.
📌 Training Details:
- 4-5 training days per week
- Combination of boxing, strength training, and core workouts
- Focus on high-intensity interval training (HIIT) and functional movements
- Active recovery days involving yoga, swimming, or stretching
Gigi Hadid’s Workout Routine
Gigi’s workout routine is designed to create a balanced, toned look with a focus on strength and agility. It includes boxing for fat burning, strength training for muscle definition, and core work for a tight, lean midsection.
Day 1 – Boxing & Cardio
| EXERCISE | SETS | REPS |
|---|---|---|
| Jump Rope | 4 | 3 min |
| Heavy Bag Boxing | 4 | 3 min |
| Boxing Combos (shadow boxing) | 4 | 3 min |
| Sprints | 4 | 30 sec |
| Plank to Push-Up | 4 | 12 reps |
Day 2 – Full Body Strength
| EXERCISE | SETS | REPS |
|---|---|---|
| Squats (Bodyweight or Weighted) | 4 | 15 reps |
| Dumbbell Deadlifts | 4 | 10 reps |
| Lunges (Dumbbell or Bodyweight) | 4 | 12 reps per leg |
| Push-Ups | 3 | 15 reps |
| Bent Over Rows | 3 | 12 reps |
Day 3 – Core & Boxing
| EXERCISE | SETS | REPS |
|---|---|---|
| Russian Twists | 4 | 20 reps |
| Bicycle Crunches | 4 | 20 reps |
| Side Plank with Leg Lift | 3 | 15 reps per side |
| Boxing Combos (with footwork) | 4 | 3 min |
| Mountain Climbers | 4 | 30 sec |
Day 4 – Lower Body & HIIT
| EXERCISE | SETS | REPS |
|---|---|---|
| Sumo Squats | 4 | 15 reps |
| Glute Bridges | 4 | 15 reps |
| Step-Ups (Weighted) | 4 | 12 reps per leg |
| Jump Squats | 4 | 15 reps |
| Burpees | 3 | 10 reps |
Day 5 – Upper Body Strength & Boxing
| EXERCISE | SETS | REPS |
|---|---|---|
| Overhead Dumbbell Press | 4 | 12 reps |
| Dumbbell Chest Press | 4 | 12 reps |
| Tricep Dips | 4 | 12 reps |
| Boxing Combos | 4 | 3 min |
| Kettlebell Swings | 4 | 15 reps |
Gigi Hadid’s Diet Plan
Gigi’s diet plan revolves around eating clean, whole foods while fueling her workouts and maintaining a lean body. She works with a nutritionist to ensure that her meals provide the right balance of macronutrients to support her intense training sessions.
🥩 Protein: Chicken, turkey, salmon, eggs
🥦 Carbs: Sweet potatoes, quinoa, oats, brown rice
🥑 Healthy Fats: Avocado, olive oil, almonds, peanut butter
💧 Hydration: Plenty of water, coconut water for electrolytes
Sample Meal Plan:
Meal 1 (Breakfast):
- Scrambled eggs with spinach and avocado
- Whole grain toast
- A side of fresh fruit (berries or banana)
Meal 2 (Mid-Morning Snack):
- Protein smoothie (with almond milk, protein powder, spinach, and berries)
Meal 3 (Lunch):
- Grilled chicken breast or salmon
- Quinoa or sweet potatoes
- Mixed green salad with olive oil and lemon dressing
Meal 4 (Afternoon Snack):
- Greek yogurt with chia seeds and a handful of almonds
Meal 5 (Dinner):
- Grilled fish or lean steak
- Steamed broccoli
- Brown rice or roasted sweet potatoes
Supplements in Gigi Hadid’s Diet:
To support her fitness goals and maintain her health, Gigi included some key supplements in her regimen. These supplements helped her recover faster from intense workouts and support muscle recovery.
💊 Whey Protein: For post-workout muscle repair
⚡ BCAAs: To prevent muscle breakdown during boxing and strength training
🦴 Collagen: For skin, hair, and joint health
🧠 Multivitamins: To fill in any nutritional gaps
Gigi Hadid’s Transformation Secrets:
1️⃣ Boxing Training: Boxing helped Gigi increase her endurance, tone her muscles, and keep her body fat percentage low.
2️⃣ Strength Training: Full-body strength routines helped her build lean muscle while sculpting a toned, athletic body.
3️⃣ HIIT Workouts: High-intensity interval training played a key role in burning fat and improving cardiovascular endurance.
4️⃣ Active Recovery: On rest days, Gigi incorporates activities like yoga or swimming to aid in muscle recovery and improve flexibility.
Final Thoughts
Gigi Hadid’s transformation for the Victoria’s Secret runway was built on a foundation of boxing, strength training, and functional movements. Her workouts were intense, focusing on full-body strength, cardiovascular conditioning, and toning her physique. Combined with a clean diet and strategic supplementation, Gigi was able to maintain her athletic, toned body for the runway.
💪 Want to train like Gigi Hadid? Focus on boxing for fat burning, strength training for muscle definition, and HIIT for endurance. Don’t forget to fuel your body with clean, nutrient-dense foods to support your training.
