Introduction to Katie Austin’s 7-Day Workout Plan
If you’ve ever dreamed of being featured in a bikini on an iconic magazine cover, Sports Illustrated Swimsuit model Katie Austin is here to tell you — it’s not that hard. The magazine unveiled its four 2025 covers this week featuring Salma Hayek, Olympian Jordan Chiles, NCAA gymnast Livvy Dunne and model Lauren Chan — and Austin is back inside the issue for the fifth year in a row.
Background and Inspiration
The 31-year-old — who is also the daughter of legendary aerobics instructor Denise Austin and a fitness influencer with over 457,000 Instagram followers — spoke to The Post about the routine she follows to get in shape in the days leading up to the shoot.
Katie Austin walks the runway at the Sports Illustrated Swimsuit Show during Miami swim week 2024. Getty Images for Sports Illustrated
“First off, I just want to say that SI Swimsuit is always the most inclusive and accepts you for whoever you are and whatever body type you have,” she said.
The Philosophy Behind the Workout
“It’s nothing about, ‘Oh, I need to lose weight,’ or ‘I need to eat better to look perfect for the shoot.’” That means the lead-up is less about shedding pounds than it is about shedding self-doubt. “It’s more about heading into the shoot feeling my best, feeling my strongest, most confident and comfortable on set,” she said.
The 7-Day Workout Plan
That being said, there is some exercise involved, which is why she recently launched her “Swimsuit Strong: Seven-Day Body Boost” program, revealing the precise exercises she did in the week before her shoot last year. “It’s a little less than 40 minutes per day, but those are the exact workouts I did,” she said.
Katie Austin attends the Sports Illustrated Swimsuit runway show during Miami swim week. Getty Images for Sports Illustrated
The entire program — which is available on her app — combines Pilates, cardio and strength training for a fast and effective full-body sculpt.
Consistency is Key
The key is to stick with it. “The one thing I do the week before the shoot is make sure I work out every day,” she said. “I eat intuitively all the time and stay consistent with my workouts. I also make sure I walk for at least 20 to 30 minutes every day for my mental health. I think being in a great mental headspace before the shoot is really important. You just feel your best.”
Dietary Advice
As for her diet? “I don’t really set a diet for myself,” she said. “With food, I don’t restrict myself too much, but one thing I do the seven days before is not eat after 8 p.m. and just stay very hydrated.”
Motivation and Mindset
Of course, she’s human — which means she also has days when she doesn’t feel like working out. When that happens, she’s got a nifty little mind trick to get herself motivated. “I tell myself I’m only going to do five to ten minutes, and then I’ll feel so much better and I’ll want to keep going,” she previously told The Post.
Austin recently launched the exact 7-day workout plan she used for her Sports Illustrated Swimsuit shoot. Instagram/@katieaustinapp
If the window is that small, she usually opts for strength training over cardio.
The Importance of Walking
And if she’s feeling really uninspired — she will at a least go for a brisk walk. “Walking is not only amazing for your physical health, but also for your mental health,” she said. “Even if you just walk for 15 to 20 minutes.” Katie Austin attends the Sports Illustrated Swimsuit Celebration of the 2024 Issue Release. Getty Images for Sports Illustrated
“What I love to do from there is use it as a way to start my workout if I’m feeling unmotivated. You’ll get motivation, brain power and energy from your walk, and then you can start your workout.”
Advice from Her Famous Mom
The star also shared some advice from her famous mom. “One thing my mom has always told me is how important strength training is, especially as we get older, for bone density,” she said.
“As we age, we tend to focus on Pilates or low-impact workouts, but making sure you still do strength workouts is really important to stay strong and healthy overall,” Austin said. “Even my mom strength trains about four times a week,” she added.
Conclusion
Katie Austin’s 7-day workout plan is designed to help individuals feel their best, strongest, and most confident. By combining Pilates, cardio, and strength training, and staying consistent with workouts and intuitive eating, anyone can achieve their fitness goals. Remember, it’s not about restricting yourself, but about feeling good and taking care of your mental and physical health.
FAQs
- Q: What is Katie Austin’s 7-day workout plan?
A: Katie Austin’s 7-day workout plan, "Swimsuit Strong: Seven-Day Body Boost," combines Pilates, cardio, and strength training for a fast and effective full-body sculpt. - Q: How often should I work out according to Katie Austin?
A: Katie Austin recommends working out every day, with at least 20-30 minutes of walking for mental health. - Q: What dietary advice does Katie Austin give?
A: Katie Austin advises against eating after 8 p.m. and staying hydrated, but does not restrict herself too much with food. - Q: How can I stay motivated to work out?
A: Katie Austin suggests telling yourself to start with just 5-10 minutes of workout, which can help build motivation to continue.
