Models are known for having fit, toned bodies that require dedication and hard work to maintain. But just how much time do models spend working out to stay runway ready? Let’s take a closer look at model workout routines and how long models exercise to keep their figures.
Average Model Workout Time
Most models workout 1-2 hours per day, 5-6 days per week. This equates to 6-12 hours of exercise per week. While every model’s routine is different, this average range allows models to stay lean and defined while avoiding overtraining injuries.
Traditional models focus mainly on cardio like running, swimming, or dance classes to burn calories. But many now incorporate strength training 2-3 days per week too for a more toned physique. Ab and core exercises are also critical for a model’s signature flat and tight midsection.
Here is a breakdown of the average time models spend on different types of exercise:
| Cardio | 45-60 minutes |
| Strength Training | 30-45 minutes |
| Abs/Core | 10-15 minutes |
This balanced workout split allows models to maintain their slim frames and defined muscles without overdoing it on long cardio sessions every day.
Model Workout Time by Model Type
While every model has a unique routine, model workout times also vary based on the type of modeling they do. Here is the average workout time for different categories of professional models:
| Runway Models | 60-90 minutes, 6 days/week |
| Catalog/Editorial Models | 45-60 minutes, 5 days/week |
| Swimsuit/Lingerie Models | 60-120 minutes, 6 days/week |
| Fitness Models | 90-120 minutes, 5-6 days/week |
Runway models tend to spend the most time working out – up to 2 hours daily, 6 days a week. Their routines emphasize cardio like running, dance, or elliptical to stay rail thin for strutting down the catwalk. Swimsuit and lingerie models also workout more to have super toned curves.
Editorial/catalog models have more flexibility and don’t exercise quite as much – 45-60 minutes a day is enough to maintain their figures for photo shoots. Fitness models workout the longest – up to 2 hours a day – to pack on muscle and have physiques worthy of magazine covers.
Workout Time By Model Demographics
Beyond the type of modeling, workout duration can also vary based on demographics like age, gender, experience level, and location.
Workout Time By Age
Younger models typically workout longer and more often than older models:
| Teen Models (13-19 years old) | 60-90 minutes, 6 days/week |
| 20s Models (20-29 years old) | 60-120 minutes, 5-6 days/week |
| 30s+ Models (30 years and older) | 45-60 minutes, 4-5 days/week |
Teen models need intense routines – up to 90 minutes of cardio and strength training daily – to keep their bodies looking young and fit. Models in their 20s workout the longest to maintain their physical peak. Older models over 30 spend less time exercising – around 45-60 minutes a day – to stay camera ready as their metabolism slows.
Workout Time By Gender
Female models tend to spend more time exercising than their male counterparts:
| Female Models | 60-120 minutes, 5-6 days/week |
| Male Models | 45-90 minutes, 4-6 days/week |
The pressure is higher for women to be thin and toned for swimsuit/lingerie jobs, leading to more time cardio and strength training to get those model figures. Male models focus more on highlighting their masculinity and physique than simply being thin, so their routines are shorter while still emphasizing weights over cardio.
Workout Time By Experience
A model’s workout duration also depends on their experience level:
| Newer Models (0-2 years experience) | 90-120 minutes, 6 days/week |
| Established Models (3-10 years experience) | 45-90 minutes, 4-6 days/week |
| Veteran Models (10+ years experience) | 45-60 minutes, 3-5 days/week |
Newer models will put in long hours – up to 2 hours daily, 6 days a week – to break into the industry and book jobs. More established models can maintain their physiques with less intense 45-90 minute workouts 4-6 days per week. Veteran models with 10+ years experience require the least exercise – 45-60 minutes, 3-5 days per week – to stay looking fit.
Workout Time By Location
Lastly, model workout duration varies based on locations and modeling markets:
| Los Angeles Models | 60-120 minutes, 6 days/week |
| New York Models | 60-90 minutes, 5-6 days/week |
| European Models | 45-60 minutes, 5 days/week |
| Asian Models | 90+ minutes, 6 days/week |
LA models workout the longest – up to 2 hours daily, 6 days a week – for the fit, beach-ready look. New York models put in slightly less time to stay slim for fashion shoots. European models have more moderate exercise routines around 45-60 minutes per day. Asian models meanwhile have intense, 90+ minute workouts 6 days a week due to beauty standards favoring very lean frames.
Ideal Workout Time for Models
While every model’s routine is personalized, the ideal workout time to become and stay a professional model typically falls within these guidelines:
- 45-90 minutes of cardio (running, swimming, dance, etc) for 4-6 days per week
- 45-60 minutes of strength training 2-3 days per week
- 10-15 minutes of abs/core exercises daily
This equates to about 1-2 hours of exercise per day, 5-6 days per week. Following these evidence-based workout duration recommendations will allow aspiring and working models to torch calories, build lean muscle, and keep a photo-ready figure without overtraining.
Benefits of the Ideal Model Workout Time
Benefits of the ideal 1-2 hour daily workout routine for models include:
- Burns 350-600 calories per session
- Increases cardiovascular endurance
- Builds lean muscle mass to boost metabolism
- Creates defined, toned physique
- Enhances athleticism, coordination and balance
This optimal workout duration also provides sufficient recovery time between training days to prevent injury or burnout.
Customizing Workouts
While the ideal model workout time is 1-2 hours daily, models should adjust duration based on individual needs:
- Teen models can start with 30-45 minutes and gradually increase to 90 minutes
- Injury rehabilitation requires shorter, less intense sessions
- Quick maintenance workouts on busy days can be just 15-30 minutes
- Preparing for a major runway show may need temporarily increased duration
Working with a knowledgeable fitness trainer allows models to customize their workouts and reach their goals safely and efficiently within their ideal exercise time.
High Intensity Workouts for Models
In addition to traditional cardio and strength training, high intensity interval training (HIIT) and plyometrics have grown in popularity for models seeking to maximize results in minimum workout time.
HIIT Workouts
HIIT involves short bursts of intensive cardio exercise followed by brief rest periods. Some examples of HIIT exercises models might incorporate include:
- 30 seconds of sprints/30 seconds of rest x 8-10 rounds
- 45 seconds of squat jumps/15 seconds of rest x 6-8 rounds
- 15 seconds of push ups/15 seconds of rest x 10-12 rounds
These routines typically last 20-30 minutes but burn more calories and boost metabolism for faster results. HIIT is ideal for models to get in an effective workout when short on time.
Plyometrics
Plyometric exercises involve explosive, jumping movements that engage the whole body. Common plyometric moves for models include:
- Box jumps
- Broad jumps
- Single leg bounds
- Tuck jumps
- Squat jumps
- Lunge jumps
Plyos build power, speed, balance, and lean muscle. In under 30 minutes, models can torch calories and create long, lean lines with minimal equipment. Combining plyos with a HIIT session maximizes benefits.
Recovery Time for Models
While working out is crucial, recovery time is equally important for models to see results and prevent overtraining. Ideal recovery practices for models include:
- Taking at least 1 full rest day per week with no exercise
- Fueling the body properly with whole, nutrient-rich foods
- Staying hydrated by drinking enough water daily
- Getting at least 8 hours of sleep per night
- Receiving sports massages to release tight muscles
- Avoiding excessive cardio and calorie restriction
- Listening to the body’s signals and taking rest days when needed
Models should tailor their workout duration and recovery time to allow their bodies to become leaner, stronger, and to avoid the risks of overtraining like fatigue, illness, or injury. Patience is essential – lasting physique changes happen gradually, not overnight.
Sample Model Workout Routines
Here are two sample week-long workouts showcasing different training splits for professional models:
Sample Workout 1
| Monday | Lower Body Strength: Squats, lunges, step-ups (45 min) |
| Tuesday | HIIT Cardio: Sprints and plyos (30 min) |
| Wednesday | Upper Body Strength: Push-ups, shoulder press, bicep curls (45 min) |
| Thursday | Lower Body Strength and Core: Glute bridges, planks (45 min) |
| Friday | Long, Slow Cardio: Jogging or swimming (60 min) |
| Saturday | Total Body Strength: Compound moves with weights (60 min) |
| Sunday | Rest Day |
Sample Workout 2
| Monday | Calisthenics Workout: Push-ups, squats, crunches (45 min) |
| Tuesday | Yoga/Flexibility Training (60 min) |
| Wednesday | Distance Run: 3-5 Miles (45 min) |
| Thursday | Total Body Weights & Core: Full body moves + plank circuit (60 min) |
| Friday | Dance Cardio: Hip hop, ballet barre, etc (60 min) |
| Saturday | Low-Intensity Cardio: walk or easy bike (45 min) |
| Sunday | Rest Day |
These samples demonstrate how models combine cardio, strength training, flexibility/mobility work, and recovery days to achieve lean, toned physiques without overtraining.
Famous Model Workout Routines
Looking at how famous professional models workout can provide inspiration and ideas for effective training:
Adriana Lima’s Workout
- 60 minutes of boxing or jump rope 6 days per week
- Strength training legs, core 2 days per week
- Clean, high protein diet
Gigi Hadid’s Workout
- 60 minute mix of boxing, cardio, weights 5-6 days/week
- Emphasis on intensive cardio like bike sprints
- Full body strength circuits 2 days/week
- Loves athletic hobbies like volleyball and horseback riding
Alessandra Ambrosio’s Workout
- High cardio sessions 6 days/week
- Spinning, running, Brazil Butt Lift classes
- Light leg and glute weights 2 times per week
- Healthy Mediterranean diet
Top models like Adriana, Gigi, and Alessandra rely on an hour or more of intensive cardio most days paired with a couple days of strength training for lean, strong physiques.
Conclusion
While genetics play a role, models don’t just wake up looking runway fabulous – it takes commitment to regular exercise and clean eating. Most models workout 1-2 hours per day, 5-6 days per week for a total of 6-12 hours of exercise weekly. Workout duration varies based on the type of modeling, demographics, and individual needs.
The ideal routine includes cardio, strength training, and flexibility/recovery to build a lean, toned figure without overtraining. HIIT and plyometrics can provide an intense workout in under 30 minutes as well. Proper nutrition and rest are also crucial for models to get the most out of their hours in the gym.
Models inspire us all to push our fitness limits and be our personal best. While it’s not realistic for the average person to workout at model levels, incorporating some of their exercise, recovery and nutrition habits can help anyone achieve a healthier, happier body.