Candice Swanepoel Workout

Candice Swanepoel - South African Victoria's Secret Model

Candice Swanepoel is a South African model (born October 20, 1988) who is known primarily for her work with Victoria’s Secret. Candice is pretty tall – 5ft 9.5 in and her measurements are those of a US size 2. Like a lot of models, Candice is naturally thin. However, she still works out out like crazy (twice a day leading up to Victoria’s Secret fashion shows supposedly) and who wouldn’t modeling bikinis for a living.

Candice Swanepoel Workout

Candice trains at least three times per week with her trainer, and sometimes also takes a ballet class.  When interviewed Candice’s trainer says that the focus of the workouts is whole body and to make sure her arms, legs, and butt look slim and beautiful in swimsuits. Almost every celebrity with a great bikini body does full body weight circuits. (Note – some models/actresses are naturally very small – small bones and not a lot of natural muscle. If this is the kind of figure you have, actually adding more muscle to your frame will make a huge difference – this is how you would add curves that don’t jiggle – ie. come out of an ice cream carton. Check out my post on the Sucker Punch workout to get more info…)

A lot of Hollywood stars and celebrities like Candice really don’t have as much time to spend working out every day as people think they do. Their schedules are simply too busy. While leading up to a big event they can devote hours at a time to working out – on an average day this is just not possible due to the constant demands and travel time their careers require.

Instead, most celebrities do short intense workouts like cardio weight circuits. These are essentially fast paced circuits of bodyweight or free weight exercises that are done back to back with little ore no rest in between. The average circuit is done 2-3 times through and takes under 30 minutes, three times per weeks to see results. If you want to know more about how to do cardio weight circuits, then check out this post (lots of video examples.)

Traditional Cardio for Beginners

What kind of cardio is best? This depends on your current fitness levels and preferences. The goal is to always be working towards higher intensities without hurting yourself. A beginner should not go out an try to do hill sprints or five mile jogs. Someone who is more advanced should not go out and do a brisk walk. The first plan will injure you and the second will not allow you to see results.

Good cardio options include:

Low impact forms of cardio that still get your heart rate up. Doing intervals on a stationary bike or airdyne is great for this. A basic interval workout is one where you alternate periods of working really hard with those that are easier. If you are not in great shape, trying cycling reasonably hard for a minute or two and then resting for 1 min – repeat for 20min. Once you become more fit, your workout periods can become harder and your rest periods would change to cycling at a slower pace, but not stopping.

Cardio boxing – this is actually one of Candice’s favorite workouts. Boxing is much harder than it looks and can burn a ton of calories without requiring you to bounce all over the place.

I also like bodyweight circuits. This is a great way to get an interval training effect without having to go to the gym or own special equipment.

Here is an example of a bodyweight fat burning circuit also from Holly -

Dancing or anything else you consider fun. The longer the better. Many times people write off “easier” forms of cardio as less effective. This is simply not true. Yes, less intense forms of cardio burn fewer calories per minute but they are also safer and more enjoyable for most people.

More advanced? Then check out this post on how to do high intensity interval cardio for increased fat loss in less time.

How to make sure you see results:

The only thing you need to know to make this kind of workout work for you – is that if you are not seeing results, you may need to workout a little longer or eat a little less. Add 10-15 per workout and try this for one week. If you still don’t see results, then examine your diet. You may be eating just a little too much to force your body to burn fat. Cut back 100-200 calories (ie. one nonfat latte) per day and wait a week, then examine your results. If you still are not seeing results, then again add a little extra cardio and/or increase your intensity.

Also, sometimes the workouts you design on your own are just not challenging enough. If you want to get the job done, a proven program like Visual Impact for Women or Fit Yummy Mummy can make all the difference.

Thanks for stopping by! On your way out don’t forget to check out my post on the Sucker Punch Workout if you are looking to *add* curves to your figure!