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 trains with athlete and founder of Power 8 LA Ocho on the reg, and the videos the pair share of their sessions are serious – they don’t do things by halves, let’s just say. ‘She has been killing my programme since we first started,’ Ocho told WH.

‘Her drive, determination and work ethic mean she adapts and destroys everything I put her through.’ In fact, he added that she works so hard that Stause saw results in two weeks, so yeah, you get the jist.

This is an image

Before we go any further, we want to caveat that crushing intense workouts isn’t for everyone – and it might not do you any good physically, either. A 2021 study found that overdoing it on the high-intensity exercise front could mean your mitochondria – the cells responsible for energy and blood sugar regulation – can’t do their job properly. What’s more, too much HIIT (high intensity interval training) can cause abnormally high levels of cortisol (the stress hormone) to stick around permanently, since your body feels the need to make sure its prepared for the next gruelling round.

All that said, so long as you strike a balance and listen to your body, there are plenty of benefits to pushing yourself to the next level, and Stause and Ocho have clearly found Stause’s sweet spot. We caught up with Ocho for his top tips to seeing results.

1. HIIT has its place

instagram iconView full post on Instagram

Keeping in mind the pros and cons we’ve just discussed regarding HIIT, the method of movement can come in handy for a few reasons. Ocho tells us that for Stause, these reasons include a) its quick and effective nature, and b) that it helps her on her way to achieving two goals at once.

‘A week of workouts for Chrishell can vary,’ he says. ‘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 explains.

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.

Hex Dumbbell 10kg
Hex Dumbbell 10kg
£35 at Decathlon
SONGMICS Hex Dumbbells Set
SONGMICS Hex Dumbbells Set
Adjustable 20kg Dumbbells
Anchor's Adjustable 20kg Dumbbells
Umi Neoprene 1kg Dumbbells
Umi Neoprene 1kg Dumbbells

Check out our complete guide on body composition, including what yours should look like.

2. A challenge is key

This is an image

We’ve said it before and we’ll say it again: nothing worth having comes easy, and Ocho says this is a key part of his workout MO for Stause.

When asked how he keeps 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

This is an image

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 tells us. ‘Like I’ve said, her schedule is hectic, but when we get it in, we WORK.’

It's clearly paying dividends.

4. But remember to rest

Stause may well put her everything into each workout session she does with Ocho, but she does give her body the break it deserves. ‘She has at least two or three rest days per week,’ Ocho says.

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 adds: 'She also sells a lot of homes. So that’s a lot of walking and showing homes to her clients on a daily basis.' Go figure.

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 burnout. It’s the same with your body.'

5. Counterbalance high with low impact exercises

This is an image

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 says it helps 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 says. ‘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.