Selling Sunset star Chrishell Stause is a machine. Somehow, in between filming, selling houses, hosting TV shows and writing books, she also manages to work out. And when we say work out, we mean. Work. Out.
She previously trained with athlete and founder of Power 8 LA Ocho on the reg, and the pair often shared videos of their sessions together. ‘She has been killing my programme since we first started,’ Ocho told Women's Health UK.
‘Her drive, determination and work ethic mean she adapts and destroys everything I put her through.’ He added that she works so hard that Stause saw results in two weeks, so yeah, you get the jist.
Before we go any further, know that while Stause's routine may well be useful for some inspo, there's no use in comparing it to yours. Stause's programme with Ocho was tailored to her goals and her body type, and her results ― both physical and mental ― will differ from yours.
The key is to strike a balance and listen to your body. We caught up with Ocho for his top tips to seeing results.
1. HIIT has its place
HIIT has plenty of benefits. Ocho tells us that for Stause, these reasons included a) its quick and effective nature, and b) that it helped her on her way to achieving two goals at once.
‘A week of workouts for Chrishell can vary,’ he said. ‘Her schedule is very hectic, so we get in what we can, and HIIT training is one of the most efficient ways she can build muscle and burn fat at the same time.’
How does this work? Sue Rogers, Head Trainer at F45 Ealing, told us: 'The short, intense bursts pushing you to your limits cause muscle fatigue which, in turn, allows your body to increase its maximum oxygen intake,' she adds. 'This is when calories and fat is burned for hours after the workout has been completed.'
Meanwhile, you’ll grow bigger muscles if you incorporate weights into your HIIT fixes, which Stause and Ocho always do, alongside isolated weight sessions. ‘We do heavyweight and plyometrics, as well as HIIT, so that her body is always moving and so that she never gets bulky, but still gains strength,’ Ocho explained.
Each to their own – bulk may well be what you’re after, but if you’re on the same wavelength as Stause (‘Her goal is to stay lean, but also to have muscle’), rest assured you won’t turn into the Hulk after a few HIIT classes. It’s biologically impossible since women don’t have as much testosterone as men, so unless you’re training relentlessly and eating enough to feed a small village, you’re good.
Check out our complete guide on body composition, including what yours should look like.
2. A challenge is key
As the old adage goes: nothing worth having comes easy, and Ocho says this was a key part of his workout MO for Stause.
When asked how he kept her motivated, he said: ‘I always keep workouts fun, creative and challenging. I’m always throwing something different at Chrishell to challenge her. The way I feel is, “If you aren’t being challenged by your trainer, what do you have him for?”’
If it’s not lifting heavier, it’s doing longer sessions, and if it’s not doing longer sessions, it’s more reps, or a bit of a balance and stability test thrown in for good measure.
3. Give it all you’ve got
Ocho expects ‘110% every single session’ from all of his clients – including Stause. ‘It’s a standard that we go hard, and she does that,’ he told us. ‘Like I’ve said, her schedule is hectic, but when we get it in, we WORK.’ It clearly paid dividends.
4. But remember to rest
Stause may well have put her everything into each workout session she did with Ocho, but she does give her body the break it deserves. ‘She has at least two or three rest days per week,’ Ocho said.
Unsurprisingly, though, these aren’t the Netflix and sofa rest days you’re thinking of, but 'active recovery', such as 'long walks' and Pilates – which we'll come on to in a moment. Ocho added: 'She also sells a lot of homes. So that’s a lot of walking and showing homes to her clients on a daily basis.'
Whatever she does, giving the gym an occasional miss is just as important for your progress as the actual training sessions are.
As Barry’s Bootcamp trainer Jemma McKenzie-Brown told us: 'You have to let your body heal from the work you’ve been doing all week. Your muscles need a chance to desensitise and get used to the progression you’ve already made. If you push your brain too hard at work, you burn out. It’s the same with your body.'
5. Counterbalance high with low-impact exercises
Anyone who’s had a gander at Stause’s 'workouts' highlight on Instagram will know that Pilates is also part of her routine, and Ocho said it helped create a solid equilibrium with the other explosive exercise she does. ‘She practices Pilates once or twice a week to lengthen, stretch and recover. It’s low impact and allows her to reset, while still getting a good workout in.’
Naturally, we’re not talking about the lie-on-your-back-and-do-a-few-stretches kind of Pilates (it’s Chrishell Stause, don’tcha know), but reformer Pilates. Using a reformer bed means she’s required to recruit more muscles at once, all the while putting her balance through its paces.
6. Always warm up
We asked Ocho for a few non-negotiables, and a proper warm-up was up there with the most important. ‘We do a dynamic warm-up for at least 10 minutes before every workout,’ he said. ‘I make sure Chrishell is mobile and stable before each workout, to get the body warm and prepared for the work she’s about to put in.’
Unsure what the difference between mobility and flexibility? Our guide has everything you need to know, including the mobility exercises to make a mainstay of your routine.
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- 20 best HIIT workouts for all levels, from 5 to 45 minutes long
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As Women’s Health UK’s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.
Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.
Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
