Candice Swanepoel workout

The Ultimate Beauty Model Candice Swanepoel Workout Routine

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Are you looking for the secret behind the toned and sculpted physique of the ultimate beauty model Candice Swanepoel? Look no further because in this article, we’ll take a closer look at Candice Swanepoel workout routine and how you can achieve the same results. Candice’s workout routine includes a combination of strength training, cardio, and a healthy diet. Here’s everything you need to know to get started.

Who is Candice Swanepoel?

Who is Candice Swanepoel

Candice Swanepoel is a South African supermodel best known for her work with Victoria’s Secret. She has walked in numerous Victoria’s Secret Fashion Shows and has been named one of the top-earning models in the world. Candice is also known for her toned physique and dedication to health and fitness.

The Importance of Strength Training

The Importance of Strength Training

Strength training is an essential part of Candice Swanepoel workout routine. It helps to build muscle and increase metabolism, which in turn burns more calories even at rest. Strength training also improves bone density, joint health, and overall functional fitness. Candice focuses on weight lifting and resistance training to sculpt her body and build strength.

Candice’s Favorite Strength Training Exercises

Candice's Favorite Strength Training Exercises

Candice’s favorite strength training exercises include squats, lunges, deadlifts, and bench presses. She also incorporates functional training and bodyweight exercises such as push-ups, pull-ups, and planks. These exercises work multiple muscle groups at once and provide a full-body workout.

Cardiovascular Exercise

Cardiovascular Exercise

Cardiovascular exercise is an essential part of any fitness routine. It helps to burn calories, improve heart health, and increase endurance. Candice includes both high-intensity interval training (HIIT) and steady-state cardio in her workout routine.

Candice’s Cardio Routine

Candice’s Cardio Routine

Candice’s cardio routine includes activities such as running, cycling, and jumping rope. She also incorporates HIIT exercises such as sprints and burpees to maximize calorie burn and improve cardiovascular fitness.

  1. Running: Candice often hits the pavement for a refreshing run, which not only burns calories but also enhances endurance and mental clarity. Whether it’s a leisurely jog or a sprint session, running is a cornerstone of her cardio routine.
  2. Skipping Rope: Jumping rope is another favorite cardio activity for Candice. It’s a fun and effective way to elevate the heart rate, improve coordination, and sculpt lean muscles. She incorporates different jump variations to keep the workout engaging and challenging.
  3. Cycling: Candice enjoys cycling both indoors on a stationary bike and outdoors on scenic routes. Cycling provides a low-impact yet highly effective cardiovascular workout that targets the lower body while boosting overall fitness levels.
  4. HIIT Workouts: High-Intensity Interval Training (HIIT) is a staple in Candice’s exercise routine. She alternates between bursts of intense activity and short rest periods, maximizing calorie burn and revving up her metabolism. HIIT sessions can include a mix of bodyweight exercises, such as burpees, mountain climbers, and jumping jacks.
  5. Dance Workouts: As a former ballet dancer, Candice incorporates dance-inspired workouts into her cardio routine. Whether it’s a dance class or freestyle dancing at home, she enjoys the rhythm and movement while torching calories and toning muscles.

Healthy Diet

Healthy Diet

In addition to exercise, a healthy diet is crucial for achieving and maintaining a toned physique. Candice follows a balanced and nutritious diet that includes plenty of protein, healthy fats, and complex carbohydrates.

For Swanepoel, consistency is key when it comes to maintaining a healthy diet. She avoids crash diets or extreme restrictions, preferring to adopt a sustainable approach to eating well-balanced meals. By nourishing her body with the right nutrients, Swanepoel ensures that she has the energy and stamina to tackle her rigorous workout routines with confidence and vitality.

A healthy diet is an integral part of Candice Swanepoel’s workout regimen. By prioritizing nutritious foods and staying hydrated, she maximizes her performance in the gym and supports her overall fitness goals. Following her example, individuals can enhance their own workouts and achieve optimal health and well-being.

Candice’s Diet Plan

Candice's Diet Plan

Candice’s diet plan includes lean proteins such as chicken, fish, and tofu. She also includes healthy fats from sources such as avocado and nuts and seeds. Complex carbohydrates come from fruits, vegetables, and whole grains. Candice avoids processed foods and sugary drinks and drinks plenty of water to stay hydrated.

Incorporating Rest Days

Incorporating Rest Days

Rest days are an essential part of any workout routine. They allow the body to recover and repair itself, preventing injury and burnout. Candice incorporates rest days into her workout routine and recommends taking at least one day off per week.

The Benefits of Yoga and Stretching

The Benefits of Yoga and Stretching

Yoga and stretching can improve flexibility, mobility, and mental well-being. They also help to prevent injury and improve overall athletic performance. Candice incorporates yoga and stretching into her routine to enhance her mind-body connection and improve her overall

Stretching, another integral component of Candice’s workout routine, helps prevent injuries by improving muscle elasticity and joint mobility. It enhances circulation, facilitating better nutrient delivery to muscles and aiding in faster recovery post-workout.

Candice’s Favorite Yoga Poses

Candice's Favorite Yoga Poses

Candice’s favorite yoga poses include downward dog, warrior II, and pigeon pose. These poses help to stretch the hamstrings, hips, and back muscles. She also incorporates sun salutations into her routine to warm up the body and improve flexibility.

Downward-Facing Dog (Adho Mukha Svanasana): This iconic yoga pose is a staple in Candice’s routine. It stretches and strengthens the entire body, particularly targeting the shoulders, hamstrings, calves, and arches of the feet. It also helps to relieve stress and rejuvenate the mind.

Warrior II (Virabhadrasana II): Candice often incorporates Warrior II into her yoga practice to enhance her lower body strength and improve balance. This pose engages the legs, core, and arms while promoting stability and focus. It also encourages openness in the hips and chest.

Tree Pose (Vrksasana): Known for its ability to enhance balance and concentration, the Tree Pose is a favorite of Candice’s. By grounding through one foot and placing the other foot on the inner thigh or calf, she strengthens the muscles of the standing leg while lengthening the spine and engaging the core.

Plank Pose (Phalakasana): Candice incorporates Plank Pose to build core strength and endurance. This pose not only targets the abdominals but also engages the arms, shoulders, and back. Holding the plank position strengthens the entire body while improving posture and stability.

Child’s Pose (Balasana): As a supermodel with a demanding schedule, Candice values the restorative benefits of Child’s Pose. This gentle resting posture provides a moment of relaxation, releases tension in the back, shoulders, and hips, and promotes deep breathing and inner calm.

Tips for Staying Motivated

Tips for Staying Motivated

Staying motivated can be a challenge, but Candice has some tips to keep you on track. First, set realistic goals and track your progress. Celebrate your accomplishments along the way to stay motivated. Second, find a workout buddy or join a fitness community for support and accountability. Lastly, mix up your routine to prevent boredom and keep things interesting.


Candice Swanepoel’s workout routine is a combination of strength training, cardio, and a healthy diet. By incorporating these elements into your routine and staying motivated, you too can achieve a toned and sculpted physique. Remember to listen to your body, incorporate rest days, and celebrate your progress along the way.

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