Gigi Hadid is renowned for her modeling career, social media presence, and accessible persona. The Los Angeles native is known for her athletic abilities and her approach to fitness and diet. Hadid played volleyball and rode horses growing up, now opting for boxing to stay in shape.
The cornerstone of Gigi's fitness routine isn't about punishing workouts or extreme restrictions. Her mantra is “Eat clean to stay fit, have a burger to stay sane.” Instead, it emphasizes consistency and balance, incorporating regular exercise and a healthy diet that allows for occasional indulgences.
Gigi Hadid's Fitness Philosophy
Gigi Hadid's fitness philosophy proves you don't need extreme measures to achieve an enviable physique. She 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.
Boxing as a Signature Workout
Boxing has become her signature workout, not just for physical benefits but for how it helps her stay centered in a demanding industry. Each boxing session follows a specific format designed for maximum effectiveness. The main workout lasts 35-40 minutes and alternates between technical boxing rounds and conditioning exercises. The footwork drills keep her heart rate elevated throughout, while the mental clarity benefits prove equally valuable.
For those high-intensity boxing-style workouts Gigi loves, SOLE ellipticals like the SOLE E25 and the SOLE E35 provide the perfect cardio foundation. Set it for interval training with 3 minutes at moderate resistance followed by 1-minute high-intensity bursts, just like boxing rounds.
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Strength Training for Lean Muscle
Her strength training takes a different approach than traditional bodybuilding. This creates lean muscle without bulk. These sessions blend traditional and functional exercises, targeting her entire midsection. The secret to Gigi's lean physique lies in her strategic approach to resistance training. By using slower lowering phases, she increases time under tension without needing heavier weights.
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.
The SW155 Adjustable Dumbbells are ideal for Gigi's lean muscle approach.
Comprehensive Core Workout
Hadid works out her abs four days a week, alternating between cardio and crunches. Hadid begins her workout by warming up her core with 10 minutes of boxing, followed by three sets of 40 crunches. She then performs three sets of 40 bicycle crunches, kicking each leg out once per bicycle. After completing the above circuit, she performs a superset that begins with 10 minutes of boxing and then moves into a plank pose to target the transverse abdominals, holding for about 60 seconds, or as long as she can maintain good form and at last, she moves straight into leg raises to target the lower abdominals, performing four sets of 25 leg raises each.
Integrated Cardio and Strength Training
Rather than treating cardio and strength as separate entities, Gigi's routine naturally integrates both elements. Gigi's boxing workouts feature specific combinations that create her signature toned physique. Gigi uses double jab-cross-body hook sequences for rotational core strength while toning her arms.
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Gigi's upper body routine centers on exercises that complement her boxing training. Bodyweight dips and TRX suspension training round out her upper body work. For lower body training, Gigi prioritizes functional movements over heavy lifting. Bulgarian split squats add unilateral strength work. Core work gets dedicated 10-15 minute sessions performed with high intensity and minimal rest.
The Importance of Recovery
Rather than complete rest, Gigi opts for active recovery through walking, light yoga, or stretching sessions. For active recovery days, the SOLE SR500 Rower provides the low-impact movement Gigi uses to stay active without overtraining. The SOLE Equipment Mat creates the perfect surface for core work and stretching sessions.
Sample Workout Routines
Here is Gigi Hadid’s workout routine:
- Monday: Boxing or Alternative Cardio. Within this day, Hadid goes boxing or does an alternative cardio routine which can be that she jump ropes or jog.
- Tuesday: Full Body Training.
- 20-30 Minutes of Varied Cardio (Boxing, Biking, Treadmill, Elliptical, Rower, etc.)
- Circuit One:
- Jump Ropes (3 sets, 20 reps)
- Kettlebell Swings (3 sets, 15 reps)
- Banded Donkey Kicks (3 sets, 10 reps)
- Straight Leg Deadlifts (3 sets, 5 reps)
- Circuit Two:
- Bicycle Crunches (5 sets, 30 reps)
- 25 Second Plank (5 sets)
- Box Jumps (5 sets, 20 reps)
- Cable Pull throughs (5 sets, 15 reps)
- Dumbbell Thrusters (5 sets, 10 reps)
- Final Circuit:
- Alternating Bicep Curls (3 sets, 20 reps)
- Overhead Tricep Extensions (3 sets, 15 reps)
- 1 Minute Shadowboxing (3 sets)
- Wednesday: Boxing. On Wednesday, Hadid performs boxing for about 1 hour.
- Thursday: Full Body Training. Each exercise is performed for a total of 5 sets and 20 reps.
- 20-30 Minutes of Varied Cardio (Boxing, Biking, Treadmill, Elliptical, Rower, etc.)
- Circuit One:
- Jump Ropes (3 sets, 20 reps)
- Kettlebell Swings (3 sets, 15 reps)
- Banded Donkey Kicks (3 sets, 10 reps)
- Straight Leg Deadlifts (3 sets, 5 reps)
- Circuit Two:
- Bicycle Crunches (5 sets, 30 reps)
- 25 Second Plank (5 sets)
- Box Jumps (5 sets, 20 reps)
- Cable Pull throughs (5 sets, 15 reps)
- Dumbbell Thrusters (5 sets, 10 reps)
- Final Circuit:
- Alternating Bicep Curls ( 3 sets, 20 reps)
- Overhead Tricep Extensions (3 sets, 15 reps)
- 1 Minute Shadowboxing (3 sets)
- Friday: Boxing. On Friday, she goes boxing again.
- Saturday & Sunday: Rest. On Hadid’s off days, she likes to mix rest with tracking, maybe take a short jog or powerwalk.
Getting Started with a Beginner Routine
The first week establishes proper form through three weekly 30-minute workouts. Rest periods remain longer at 60-90 seconds to allow proper recovery while learning movements. Add resistance bands or light weights while introducing more complex boxing combinations.
The final week features five workouts including dedicated boxing, strength, and core sessions.
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Gigi Hadid's Approach to Nutrition
Rather than following a named diet program, Gigi maintains an 80/20 approach to nutrition. Her diet prioritizes protein intake and complex carbohydrates around workouts, with adequate hydration throughout the day. Hadid sticks to a clean, protein-heavy diet with minimal carbs. As with many supermodels, Hadid is a protein fiend and incorporates plenty of it into her diet to cultivate a lean physique.
Balanced Meal Examples
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.
Lunch centers around lean proteins paired with vegetables. She regularly enjoys grilled chicken salads, salmon with roasted vegetables, or grain bowls featuring legumes. Dinner showcases Gigi's balanced approach to nutrition.
Pre- and Post-Workout Nutrition
Pre-workout nutrition focuses on easily digestible options like a banana with almond butter or a small smoothie providing quick energy without digestive discomfort.
Emphasizing Food Quality over Restriction
Gigi avoids strict calorie counting, instead emphasizing food quality over restriction. Her favorite salad is an arugula salad, which involves plenty of rocket and parmesan cheese, and her favorite snacks are salami, chips, hummus, carrots, and fruit.
A Week of Eating Like Gigi
One individual documented their experience of eating like Gigi Hadid for a week:
- Day 1: Eggs and coffee for breakfast, a Morning Star chipotle black bean veggie burger and Trader Joe’s mashed cauliflower for lunch, and a Harvest Bowl salad from Sweetgreen for dinner.
- Day 2: A Kodiak Cakes Power Cake pancake for breakfast, the same lunch as Day 1, and Trader Joe’s microwavable salmon and orzo for dinner.
- Day 3: A Kodiak pancake and fresh fruit for breakfast, an arugula salad for lunch, and Trader Joe’s cod with ratatouille and rice for dinner, followed by a Trader Joe’s Milk Chocolate Lover Bar for dessert.
- Day 4: The same breakfast as Day 3, an arugula salad for lunch, and a vegan Middle-Eastern salad from Goldie for dinner, along with Turkish coffee tehina milkshake and shared shawarma spice fries.
- Day 5: A toasted whole wheat bagel thin with provolone cheese and smoked salmon, and a sliced honeycrisp apple for brunch, and a Chipotle salad with sofritas for dinner.
- Day 6: Kodiak pancake, banana, a drizzle of sugar-free syrup, and French press coffee for breakfast, the Morningstar Farms Chipotle black bean burger and Trader Joe’s mashed cauliflower for lunch, and frozen cooked carrot spirals with marinara sauce and Trader Joe’s beefless ground beef for dinner.
- Day 7: The same breakfast as Day 6, and a Beyond Meat burger on a whole wheat sandwich thin with cheddar cheese for dinner.
- Day 8: A banana, yogurt parfait with granola, and a tall iced coffee from Starbucks for breakfast, carrots and hummus for a snack, and a vegan Mediterranean salad from Bite for lunch, followed by cooked salmon with lemon, boiled potatoes, and cucumber and tomato salad for dinner.
Sample Diet Plan
Here is Gigi Hadid’s diet:
- Breakfast: Two eggs, One cup of coffee, Vitamins
- Morning Snack: Kodiak Cakes Power Cake Pancake
- Lunch: Arugula Salad, Protein Shake
- Snack: Ice Cream or Strawberries
- Dinner: Wheat Bagel
Supplements
Gigi Hadid uses the following supplements to help fuel her gains:
- Multivitamin
- Protein Shakes
The Mental Benefits of Gigi's Routine
Beyond the physical transformations, Gigi's approach offers significant mental benefits.
Stress Relief through Boxing
Boxing provides Gigi with essential stress relief in her high-pressure industry. This mental clarity benefit creates a positive feedback loop.
Building Confidence
Beyond stress relief, Gigi's training builds confidence through capability rather than just appearance.
Get the Gigi Hadid Look with SOLE Fitness Equipment
SOLE provides top-quality exercise equipment designed for home and gym use.
- SOLE SRVO: With a sleek, compact design and motorized resistance system, this innovative weightlifting solution makes strength training effortless and efficient.
- SOLE Rower: With dual magnetic and air resistance, this rower ensures a smooth, quiet experience.
The SOLE+ app includes balanced workout programs that mirror Gigi's approach-mixing cardio, strength, and flexibility work.