Key Takeaways
- Gigi Hadid's workout routine centers around boxing 3–4 times weekly for mental clarity and physical conditioning.
- Boxing workouts develop functional strength without bulking up.
- Her balanced approach combines high-intensity cardio with strength training and recovery.
- She follows an 80/20 nutrition approach for flexibility while maintaining fuel for training.
- SOLE's versatile equipment lineup supports Gigi's balanced approach—from ellipticals for boxing-style cardio to adjustable dumbbells for lean muscle sculpting.
Inside Gigi Hadid's Supermodel Fitness Secret
The cornerstone of Gigi's fitness routine isn't about punishing workouts or extreme restrictions. She focuses on movement that energizes her both mentally and physically.
Boxing has become her signature workout, not just for physical benefits but for how it helps her stay centered in a demanding industry. What sets her routine apart is its practicality; these are workouts that fit into real life, even when that life involves international fashion weeks and photo shoots.
Gigi's trainer Rob Piela, owner of Gotham Gym in New York, has crafted her routine around high-intensity intervals, strength training that complements a woman's physique, and adequate recovery time. This balanced approach lets her maintain her signature toned look without the burnout from overtraining.
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Gigi's Weekly Workout Schedule Breakdown
Boxing Training (3–4 Times Weekly)
Boxing serves as the foundation of Gigi's fitness routine at Gotham Gym with trainer Rob Piela. These 45–60 minute sessions combine technical boxing work with heavy bags and mitts, creating full-body engagement through various punching combinations.
The footwork drills keep her heart rate elevated throughout, while the mental clarity benefits prove equally valuable. As Gigi explains, "It's the only thing where I don't have to think about anything and can shut my brain off."
Strength Training Sessions (2–3 Times Weekly)
Her strength training takes a different approach than traditional bodybuilding. In 30–45 minute sessions, she focuses on functional movements with moderate weights and higher repetitions, typically 12–15 reps per set.
This creates lean muscle without bulk. She targets different body parts each day to ensure proper recovery, using compound exercises that work multiple muscle groups simultaneously for maximum efficiency.
Pilates & Core Work (1–2 Times Weekly)
Gigi incorporates Pilates and dedicated core work to strengthen her foundation while improving flexibility and posture.
These sessions blend traditional and functional exercises, targeting her entire midsection. This approach creates the stability needed for boxing while sculpting her runway-ready physique.
Active Recovery Days
Rather than complete rest, Gigi opts for active recovery through walking, light yoga, or stretching sessions. These activities promote blood flow without taxing her system, allowing her to maintain a daily movement habit while preventing burnout from overtraining.
The Boxing Workout That Sculpted Gigi's Physique
Her Typical Boxing Session Structure
Each boxing session follows a specific format designed for maximum effectiveness. She begins with 5–10 minutes of jump rope to prepare her cardiovascular system, followed by dynamic stretching.
The main workout lasts 35–40 minutes and alternates between technical boxing rounds and conditioning exercises. She works in 3-minute rounds with 1-minute rest periods, incorporating exercises like squats, planks, and mountain climbers between boxing intervals.
The session concludes with 10–15 minutes of targeted core work and static stretching.
Key Punching Combinations
Gigi's boxing workouts feature specific combinations that create her signature toned physique. The jab-cross-hook-cross combination engages shoulders, core, and legs simultaneously.
Gigi uses double jab-cross-body hook sequences for rotational core strength while toning her arms. The jab-cross-duck-hook incorporates defensive movements that work her lower body.
Speed punching intervals of 30-second bursts build endurance, while mitt work with varied tempos alternates between slow technical rounds and explosive power rounds.
Gigi's Full-Body Strength Training Routine
Upper Body Exercises
Gigi's upper body routine centers on exercises that complement her boxing training. She performs various push-up variations including diamond and wide-grip styles, resistance band rows for back development, and light dumbbell shoulder presses.
Bodyweight dips and TRX suspension training round out her upper body work. She maintains the 12–15 rep range across 3–4 sets per exercise, focusing on controlled movements rather than heavy weights.
Lower Body Focus
For lower body training, Gigi prioritizes functional movements over heavy lifting. Her routine includes bodyweight squats and lunges, glute bridges enhanced with resistance bands, and plyometric exercises like jump squats and lateral bounds for explosiveness.
Bulgarian split squats add unilateral strength work. This approach maintains her lean legs while building the strength needed for boxing footwork and runway walking.
Core-Strengthening Moves
Core work gets dedicated 10–15 minute sessions performed with high intensity and minimal rest. Gigi focuses on plank variations including side planks and weighted planks, Russian twists with medicine balls, and medicine ball throws for power development.
Hanging leg raises and mountain climbers complete her core routine, creating a solid midsection development that supports both aesthetics and performance.
How Gigi Stays Toned Without Bulking Up
Rep Ranges & Weight Selection
The secret to Gigi's lean physique lies in her strategic approach to resistance training. She works in the 12–15 repetition range, pushing to fatigue but not complete failure.
By using slower lowering phases, she increases time under tension without needing heavier weights. This moderate resistance approach prioritizes definition over size while maintaining proper form throughout every movement.
Integration Strategy
Rather than treating cardio and strength as separate entities, Gigi's routine naturally integrates both elements. Boxing provides cardiovascular conditioning while simultaneously building functional strength.
Her supplementary strength training complements rather than competes with her boxing work, ensuring all fitness activities work together toward her aesthetic and performance goals.
Gigi's Diet Plan That Fuels Her Workouts
Daily Meal Structure
Gigi starts her mornings with protein-rich breakfasts that provide sustained energy. Her go-to options include scrambled eggs with vegetables, overnight oats with berries, or protein smoothies blending bananas with almond butter. On rushed mornings, she opts for avocado toast or Greek yogurt with granola.
Lunch centers around lean proteins paired with vegetables. She regularly enjoys grilled chicken salads, salmon with roasted vegetables, or grain bowls featuring legumes. Her approach to portion control remains intuitive rather than restrictive, focusing on quality ingredients that naturally satisfy hunger.
Dinner showcases Gigi's balanced approach to nutrition. She prepares home-cooked meals using whole ingredients and doesn't restrict herself from enjoying favorites like burgers and pasta in moderation.
The emphasis stays on food quality over strict rules, allowing for sustainable eating habits that support her active lifestyle.
Strategic Snacking & Workout Fuel
Pre-workout nutrition focuses on easily digestible options like a banana with almond butter or a small smoothie providing quick energy without digestive discomfort. Post-workout, she prioritizes protein through shakes or Greek yogurt with fruit to support muscle recovery.
Throughout the day, she keeps nutrient-dense snacks available including nuts, fresh fruit, and hummus with vegetables.
Her 80/20 Nutrition Philosophy
Gigi's sustainable approach to eating follows the 80/20 principle—focusing on nutrient-dense whole foods about 80% of the time while allowing flexibility for treats and social occasions the remaining 20%.
The Mental Benefits Behind Gigi's Fitness Philosophy
Boxing provides Gigi with essential stress relief in her high-pressure industry. The sport offers a meditative focus on the present moment, creating an emotional outlet for processing daily stressors.
This mental clarity benefit creates a positive feedback loop. She's drawn to exercise for its emotional benefits, which ensures consistency, which then produces physical results.
Beyond stress relief, Gigi's training builds confidence through capability rather than just appearance. Mastering complex boxing techniques and seeing measurable strength improvements creates self-efficacy that extends beyond the gym.
Her trainer, Rob Piela, notes how this internal focus proves particularly valuable in an appearance-driven industry.
Try Gigi's Workout: 30-Day Beginner Plan
Week 1: Foundation Building
The first week establishes proper form through three weekly 30-minute workouts. Sessions combine basic boxing movements (jab, cross, hook) with fundamental bodyweight exercises.
Rest periods remain longer at 60–90 seconds to allow proper recovery while learning movements. The focus stays on building confidence and establishing workout habits rather than pushing intensity.
Weeks 2–3: Increasing Intensity
As your body adapts, increase to four weekly 35-minute sessions incorporating circuit training with reduced rest periods of 30–45 seconds.
Add resistance bands or light weights while introducing more complex boxing combinations. Alternate between boxing rounds and strength exercises to mirror Gigi's training style.
Week 4: Peak Performance
The final week features five workouts including dedicated boxing, strength, and core sessions. Implement advanced techniques like Tabata intervals (20 seconds work, 10 seconds rest) and extend work periods.
This week demonstrates how various training elements integrate to create Gigi's comprehensive fitness approach.
Equipment needed includes resistance bands, light dumbbells, and a jump rope - all portable and affordable options for home training.
Create Your Runway-Ready Body with SOLE
Gigi Hadid's fitness philosophy proves you don't need extreme measures to achieve an enviable physique. SOLE equipment brings her balanced approach right to your home, minus the Manhattan gym membership.
For those high-intensity boxing-style workouts Gigi loves, SOLE ellipticals like the SOLE E25 and the SOLE E35 provide the perfect cardio foundation. Their smooth, low-impact motion lets you maintain the elevated heart rate of boxing training while protecting your joints.
The adjustable resistance and incline mimic the varied intensity of Gigi's 3-minute rounds, letting you alternate between explosive bursts and active recovery.
The SW155 Adjustable Dumbbells are ideal for Gigi's lean muscle approach. With weights from 5–55 pounds, they're perfect for her higher-rep, moderate-weight strategy that creates definition without bulk.
The quick-adjust system lets you seamlessly transition between exercises during circuit training—essential for maintaining the workout intensity that makes her routine so effective.
For active recovery days, the SOLE SR500 Rower provides the low-impact movement Gigi uses to stay active without overtraining. Its dual resistance system offers gentle workouts on recovery days or intense intervals when you want to push harder.
The SOLE Equipment Mat creates the perfect surface for core work and stretching sessions. At 36.5" x 78", it gives you plenty of space for Pilates-inspired movements and the plank variations that sculpt Gigi's runway-ready midsection.
The SOLE+ app includes balanced workout programs that mirror Gigi's approach—mixing cardio, strength, and flexibility work. You'll learn how to structure your week for maximum results without burnout, just like she does.
Frequently Asked Questions (FAQ)
How many days per week does Gigi Hadid workout?
Gigi trains 5–6 days weekly with varying intensity and focus. Her schedule includes boxing 3–4 times, strength training 2–3 times, and Pilates or yoga 1–2 times weekly. This frequency provides adequate stimulus for progress while allowing necessary recovery time.
Does Gigi Hadid follow a specific diet plan?
Rather than following a named diet program, Gigi maintains an 80/20 approach to nutrition. She focuses on whole foods while allowing flexibility for favorite treats.
Her diet prioritizes protein intake and complex carbohydrates around workouts, with adequate hydration throughout the day. She avoids obsessive tracking in favor of intuitive eating based on quality food choices.
Can I get Gigi Hadid's physique without boxing?
While boxing creates unique benefits through rotational movements and stress relief, similar results are achievable through alternative high-intensity interval training.
Options include circuit training combining cardio with resistance work, HIIT workouts incorporating strength elements, swimming paired with resistance training, or dance cardio combined with bodyweight exercises.
How long did it take Gigi to get back in shape after pregnancy?
Following her daughter's birth in September 2020, Gigi took approximately 6–9 months to rebuild her fitness.
She began with walks and gentle movement before gradually reintroducing intense training, prioritizing proper healing over rushing the process.
How can I recreate Gigi's boxing workouts without a heavy bag using SOLE equipment?
Great question! While you can't punch SOLE equipment (please don't!), you can absolutely capture the essence of Gigi's boxing training.
Use a SOLE elliptical to mimic boxing's cardio demands. Set it for interval training with 3 minutes at moderate resistance followed by 1-minute high-intensity bursts, just like boxing rounds. Between "rounds," hop off and do the bodyweight exercises Gigi incorporates: squats, planks, and mountain climbers on the Equipment Mat.
The SW155 dumbbells are perfect for shadowboxing with light weights (from 5 lbs), which actually burns more calories than regular shadowboxing and tones your arms like crazy.
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