Chontel Duncan Workout Routine and Diet Plan

Former beauty pageant participant Chontel Duncan is an Australian model, fitness trainer, and blogger. In Australia, she is one of the most sought-after celebrity fitness trainers due to her documentation of her transformation following her pregnancy. Social media popularity is apparent by the fact that she has over 999k followers on Instagram and over 664k followers on Facebook. In addition to her active YouTube presence, where she posts training videos and fitness tips, She is also very active on Facebook.

We will devote every line of this article to what Chontel Duncan does in the course of her day to stay strong and fit. We will therefore discuss her routines and diet, as well as the workouts she does, and try to draw conclusions about her fitness routine. We’ll start with her stats in the next section before we get into her program.

Chontel Duncan Body Statistics

  • Birth Year: 1989
  • Birth Date:  21 Jul
  • Height: 6 ft 1 in or 185.5 cm
  • Weight: 62 kg or 136.5 lbs

Chontel Duncan

Chontel Duncan Workout Routine

She is a high-intensity interval trainer who lives in Queensland and is about to become a mother. Doesn’t seem out of the common, does it? Apparently, there’s a lot of buzz on social media because the mom-to-be hasn’t given up high-intensity workouts in spite of being pregnant. The popular fitness trainer and model Chontel Duncan is the subject of our conversation. The rock-hard abs of this expecting mother are an inspiration for all women to stay fit and in the best shape of their lives.

We will take a look at her current workout schedule and diet plan to get an idea of how she maintains her high level of fitness.

Workout Routine

Her stunning figure is seen all the time training at the HIIT Australia gym in Brisbane, where she will give birth in just a few days. The pregnant woman still trains a few times a week and even takes kickboxing classes, which is highly unique.

Chontel Duncan

As a pregnant woman, she alters her workouts accordingly. She admitted that she changed all her exercises during pregnancy to be more suitable for her body. In fact, she says that the alterations allowed her to enjoy workouts despite being pregnant and not feel like she was making the extra effort.

Precautions to be taken

Although some people assume she is going too far by exercising in the last leg of her pregnancy, that is not the case. Following the instructions of her obstetrician, she is doing everything. Additionally, she avoids putting excessive pressure on her knees, back, and bump as these are her weak points. Additionally, she listens to her body when choosing which exercises are safe. In addition to her motherly instincts, she is able to adapt particular movements as her body changes and her abilities decline.

The ultimate fat-burning workout

Circuit 1 (8 minutes)

Complete these three exercises as many times as possible for a total of 8 minutes, taking a 30-second break after each lap.

  • Goblet Squat 9DB): 12 reps (5-15kg)
  • Shoulder Press (DB): 12 reps (3-8kg)
  • Mountain Climber: 30 reps
  • Rest: 30 secs


Circuit 2 (8 minutes)

Complete these three exercises as many times as possible for a total of 8 minutes, taking a 30-second break after each lap.

  • Glute Bridge (BB): 12 reps (10-20kg)
  • Renegade Row (DB): 16 reps, 8 per side (3-8kg)
  • Bent-leg Raise: 12 reps
  • Rest: 30 secs


Chontel Duncan

Circuit 3 (8 minutes)

For a total of 8 minutes, perform these three exercises as often as you can, resting for 30 seconds between each repetition.

  • Bent-over Row (BB): 10 Reps (10-20kg)
  • Sprawl: 12 reps
  • Push Up: 12 reps
  • Rest: 30 secs

Step-by-step guide

Circuit 1

Goblet Squat 9DB): 12 reps (5-15kg)

Step 1: Plant both feet on the floor slightly farther apart than shoulder-width apart while holding a dumbbell with both hands directly in front of your chest. You are starting from this position.

The second step is to inhale. Bend both your hips and knees while looking straight ahead, so that your knees point toward your toes. Keep bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

Exhale in step three. You can return to the starting position by pushing through your heels and extending your knees. Do this for the stipulated number of repetitions.

Shoulder Press (DB): 12 reps (3-8kg)

The first step is to set the bench to an 85-degree incline. Sitting on the bench with your feet hip-width apart, hold two dumbbells in front of your chest with an overhand grip (palms facing away from you). You are presently in the starting position.

Taking a deep breath is the second step. Breathe out. Press the dumbbells above your head by extending your elbows using the muscles in both your shoulders and arms. By drawing your shoulder blades back, you will bypass “shrugging“.

The third step is to inhale. To return to your starting position, lower the dumbbells into your chest by bending your elbows. Perform the exercise for the prescribed number of repetitions.

Chontel Duncan

Mountain Climber: 30 reps

Put your hands shoulder-width apart on the yoga mat, and place both feet together behind you, resting on the balls of your feet. In this position, you begin.

The second step is to bend your right knee and bring it towards your chest while keeping your left foot on the floor.

Step 3: Extend the right leg to return to the starting position.

Now keep your left knee bent and bring it towards your chest while keeping your right foot on the floor.

You will return to your starting position by extending your left leg. For the specified number of repetitions, alternating between right and left, inhaling for four mountain climbers, and exhaling for four mountain climbers.

Circuit 2 (8 minutes)

Glute Bridge (BB): 12 reps (10-20kg)

The first step is to lie flat on your back on a yoga mat. Your feet should be hip-width apart and your spine should be in a neutral position as you bend your knees and position your feet firmly on the mat. Put a barbell across your hip bones and hold it overhand (palms facing your body). The starting position is here.

The second step is to inhale. Then exhale slowly. You will be able to form a straight line from chin to knee with your shoulders resting on the floor if you press your heels into the mat, activate your glutes, and lift your pelvis off the floor.

Taking a deep breath is the third step. You should return to your starting position by lowering your pelvis. Repeat the exercise the prescribed number of times.

Chontel Duncan

Renegade Row (DB): 16 reps, 8 per side (3-8kg)

Holding one dumbbell in each hand, position your hands shoulder-width apart on the mat and both your feet slightly apart behind you, resting on your knees. That’s your starting position.

The second step is to inhale. Breathe out. Bend your elbow and release your right hand to pull the dumbbell in toward you, making sure that your elbow remains in close contact with your right side. A small squeeze will be felt between your shoulder blades. Make sure that your hips remain parallel to (in line with) the floor by bracing your abs.

The third step is to inhale. Return to the starting position by extending your right elbow.

The final step is to exhale. Draw the dumbbell in towards you while bending your elbow so that it remains in close contact with the left side of your body as you release your left hand. There should be a slight squeeze between your shoulder blades. Ensure your hips are parallel to (in line with) the floor by bracing your abdominals.

As you inhale, take a few deep breaths. Return to the starting position by extending your left elbow. Alternate between the right and left elbow for the number of repetitions as addressed.

Bent-leg Raise: 12 reps

The first step is to lie on your back on a yoga mat and place your hands underneath your coccyx. Draw your belly button towards your spine and lift your legs slightly off the mat to engage your abdominal muscles. You’re in the starting position.

The second step is to inhale. You want to keep your feet together as you bend your knees and draw them toward your chest using your abdominals.

Exhale as you step 3. Extend your legs slowly to return to the starting position. Repeat for the prescribed number of repetitions.

Chontel Duncan

Circuit 3 (8 minutes)

Bent-over Row (BB): 10 Reps (10-20kg)

Hold the barbell in both hands with an underhand grip (palms facing away from you), with your hands shoulder-width apart, and plant both feet shoulder-width apart on the floor. As you maintain a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the ground. Place your hands directly beneath your chest. You are beginning in this position.

Step 2: Take a deep breath. Release. As you bend your elbows, bring the barbell in close contact with your lower ribs, ensuring that your elbows remain in close contact with your sides. A small squeeze should be felt between your shoulder blades as a result.

The third step is to breathe intensely. Return to your starting position by extending your elbows and lowering the barbell. Continue for the specified number of repetitions.

Sprawl: 12 reps

Start by planting both feet farther than shoulder-width apart on the floor. Slightly point both feet outward. Bend your hips and knees until your upper legs are parallel to the floor; maintain your knees in line with your toes and your back within 45-90 degrees of your hips. Your starting position should be this.

The second step is to inhale. Place your hands on the mat between your feet, making sure that your spine remains neutral. Jump both of your feet backward so that your legs are completely extended behind you and you rest on the balls of your feet. The line of your body from the top of your head to your heels should be perfectly straight.

The third step is to exhale. Ensure that your feet are wider than your shoulders and that your feet are pointed out slightly, as you jump your feet forwards between your hands. Your hands should be released from the mat, and your torso should be raised slightly to return to the starting position. Complete the specified number of repetitions.

Push Up: 12 reps

Step 1: Place both hands slightly farther than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. In this position, you start.

Step 2: Take a deep breath. Keep your spine neutral while bending your elbows and lowering your torso towards the mat until your arms form 90-degree angles.

Exhale is the third step. Lift your body back into the starting position by pushing through your chest and extending your elbows. Continue until you have completed the specified number of repetitions.

Chontel Duncan

In the coming weeks, Chantel Duncan will be tracking her post-baby progress and getting back to exercise.

The Australian trainer gave birth to her second son, Swayde, on Sept. 20. After focusing on her nutrition for two weeks, the fit mom is ready to begin her own post-baby workout regimen.

“I did this after my first pregnancy, but it was months after the birth,” Duncan wrote of the fitness program, sharing it beside the Instagram photo. “I regret not doing it sooner to be honest, because it FORCED me to find a new routine that involved prioritizing my new bubba, business life & my own health. For those months that I wasn’t doing the program, I felt very uneasy, lost, out of routine, neglectful to my own health, behind in work, unproductive & so ALL OVER the place.”

“What I realized when I was on the program is that I CAN still feel like me, be a mummy & get s—t done all at the same time,” she continued. “This program does more than just change your physical appearance, it changes your life even when your life seems so chaotic, this program will force you to juggle it all like a boss.”

Previously, Duncan announced that she would be launching her own “8-week transformation program,” emphasizing that the first few weeks would be focused on nutrition. “I will start light walking when I am given the go-ahead and eventually be able to return to training.”

In keeping with her goals for the next two weeks, she plans to do incline walking and use a stair master, as well as to establish a morning routine that will prevent her from eating late in the evening due to fussing over the twins.

Duncan plans to introduce HIIT classes (Strength & Conditioning and Muay Thai) in weeks 4-8 of her transformation program.

Duncan has insisted to her followers that she just has this body type even though she already has her abs back.

“Now before anyone jumps down my throat saying anything negative think before you type. Everyone is unique and different in their own special way. There is no ‘one journey or one way, this is my ‘normal,’she wrote on Instagram.

During her first pregnancy with son Jeremiah, now 18 months, Duncan first wowed people across the globe with her small baby bump. According to her HIIT trainer, she has a long body, so she carries it differently.

“I’m clearly extremely tall and hold a lot more muscle mass,” Duncan previously told PEOPLE.

Chontel Duncan has a daily workout routine which she follows in her everyday life. She makes sure that she pushes herself 10 times harder than when she’s in the gym. Obviously, she is the one who would put a lot of effort into results and would go after them. The following sections attempt to decipher her meal plans as well.

Chontel Duncan Diet Plan

The key to stepping up your results and complementing your hard work is by eating healthily, which is why she provided you with some tips for choosing a diet that is FIERCE for YOU, one that will give you fuel for workouts and help you feel your healthiest self.

Fitness trainers often find that the biggest challenge they face when it comes to eating healthy is the struggle they face with weight loss. In her research, she found that the most common reason for people not sticking to a healthy change or not even beginning is a lack of knowledge — this can then result in them feeling overwhelmed and not being able to successfully adjust to healthier habits.

Chontel Duncan

Because of this, she has developed these FIERCE diet tips. This diet guide will help you make the best choices to fuel your workouts and be well-informed about the foods you should consume if you are following her FIERCE training program.

Although it can be difficult to stick to more positive habits during those first few weeks, once you start sticking with them you should find that your mind is clearer, your sleep is better, your mood and energy improve, and overall you feel fabulous!

What is a FIERCE Diet?

It is important for you to know that when she uses the term ‘diet’ loosely in this blog, she does not mean following a strict and regimented food plan; rather, she means an overall approach to healthy eating. Above all else, she wants her FIERCE diet tips to help you set up for life and educate you so that you can make the best decisions for YOUR health and YOUR goals.

Meal routine

It is important to acknowledge that every individual is different and has different needs. Without a pre-screening to determine your needs and goals, it is difficult to know what will work for you especially. Therefore, she can only provide general guidance – be aware that you may require more based on your individual circumstance.

I ate an 80/20 diet during the pregnancy, this was made up of 80 percent clean healthy whole foods and 20 percent relaxed meals.’

The relaxed meals consisted of eating out and eating foods that were processed, high in fat and sugar, etc.

‘I wasn’t 100 percent consistent on this 80/20 diet as I actually love eating well, therefore some weeks I would literally eat 100 percent clean,’ she said. 

‘I never weighed or measured macros during my pregnancy, I just ate when I was hungry and ensured I was never caught off guard hungry.’

Chantel continued her 80/20 diet at one and a half weeks postpartum and then jumped onto her 8 week HIIT transformation program.

It consists of a customized meal plan that her husband conceived for her.

‘I haven’t been able to train, however just eating on the plan has been amazing for results,’ she said.

In general, she suggests eating four meals a day at the very least and seeing what happens from there.

Chontel Duncan

An example of a FIERCE diet plan would include the following meals:

  • Breakfast
  • Morning tea
  • Lunch
  • Dinner

During these meals, be sure to:

  • In addition to protein, healthy fats, fiber, vegetables, and a few starchy carbohydrates, you have included a good source of protein.
  • Portion sizes should be considered.
  • She is always sure to select healthy, wholesome products whenever possible, and she loves to replace certain ingredients with healthier alternatives to make a meal more nutritious. You will notice a difference in your eating habits after making a few of these changes!

‘I have certain macros I must stick within which calculates 1900 calories per day, my macro split is dominated in carbohydrates which I absolutely love.’

People may not realize how much Chontel eats as she always makes sure to have authentic meals for breakfast, morning tea, lunch, afternoon tea, dinner, and dessert.

Although she likes to mix things up, on an average day her breakfast will consist of eggs, toast, tomato, onion, mushrooms, cheese, and a shake.

She sometimes opts for eggs on toast with spinach, mushroom, onion, and tomato or oatmeal with vanilla WPI and chocolate greens.

Protein muesli with almond milk and protein pancakes are other breakfast choices.

Her morning tea will be followed by a black bean burger pattie with cheese, a barley wrap, spinach, tomatoes, and capsicums.

During the day, she also manages to fit in afternoon tea and dinner before having dessert which is either a protein mousse with strawberries and banana or a clean chocolate brownie with protein ice cream.

It is important for Chontel to have a variety of foods in her diet, otherwise, she gets dull.

Among the other foods she frequently consumes are wholegrain Maggi two-minute noodles, thin egg noodles, and tofu stir-fries. 

Chontel Duncan


A long black coffee with oats cooked with water and topped with sugar-free maple syrup. Plus a WPI or WPH (whey protein isolate or whey protein hydrolysate] shake, mixed with just water and ice. 

Mid-Morning Snack

Rice cakes with 50 percent fat-free butter and vegemite, veggie sticks with hummus, beetroot dip and avocado dip, fruit salad, or another protein shake.


Mushroom burger, please! It is topped with lettuce, tomato, grilled onion, grated carrot, grated beetroot, avocado, low-fat cheese, American yellow mustard, and Fountain low-sugar tomato sauce. Served on rye or wholegrain bread.

Afternoon Snack

Either rice cakes with 50 percent fat-free butter and vegemite, veggie sticks with hummus, beetroot dip, and avocado dip, or fruit salad.


Tofu and veggie stir-fry using either egg thin noodles or basmati rice. Flavored with coconut Aminos, garlic, ginger, chili, lime, and honey. 


Fit Lato ice cream.

That was all about the meals Chontel Duncan eats to stay in shape and stay strong. She uses these meals to stay active at the gym and stay energized. Chontel Duncan isn’t one of those people who will take a lot of supplements or focus on aging her macros by eating natural foods. In the next section we will look at some of her diet tips that help her stick to her meal plans.

Chontel Duncan Diet Tips

Combination training and high-intensity workouts comprise my FIERCE program. A FIERCE diet will ensure you have the energy to complete your workout to the best of your ability, while still matching your nutritional needs.

You can make the most of your training by keeping these FIERCE diet tips in mind:

1. Engage in healthy behaviors

Healthy habits will determine how successful you are. Although she enjoys herself whenever she can, she also has strong healthy habits – this has been achieved by hard work over many years. To begin her day, she drinks a glass of lemon water every morning. The fact that this is a set habit that she follows helps her to get in the right mindset and start the day off right.

Finding a routine that is sustainable for you, has variety, and suits your life and your health needs should be part of a FIERCE diet. If you are contemplating changing up your diet or your training, ask yourself if it is sustainable, does it provide variation, and is it healthy?

Chontel Duncan

2. Fuel your body with food

You should let good, wholesome food be your fuel – this is my FIERCE diet tip!

If you adhere to most diets 100%, they will work. Nevertheless, this does not mean they are all 100 percent safe, healthy, or maintainable. Regardless of how hard you train, your body will struggle to achieve results if you fuel it with poor nutrition.

As a result, your body will be unable to burn fat and build muscle at a good rate, when compared to how it could if it was properly fueled. You can think of your body as a car – if you fill it up with nasty, cheap fuel and don’t maintain it properly, it won’t work well and could eventually stop working.

FIERCE diet means eating the right foods so you can fuel your body to get through your workouts and train as hard as you can – you should never feel weak or lacking in energy during a workout. Currently, she does not measure her food, but she probably consumes around 2000 calories a day – she NEVER undereats. Her body usually tells her how much she is eating. She also has a good understanding of portions, so she can estimate portions for her meals based on that knowledge.

This is an approach she recommends you try for yourself. Feeling consistently hungry or lacking the energy to get through your workouts could be a sign that you aren’t eating enough wholesome foods.

3. Live a balanced lifestyle

She has an 80/20 lifestyle – 80% of the time she eats clean, nutritious foods, and 20% of the time she is gratified with more indulgent foods. In some weeks, she may not indulge quite as much, and in other weeks, she may indulge quite a bit more, as during celebration periods or holidays. It’s what she believes works for her!

In my opinion, following a FIERCE diet is about developing a healthy attitude towards food. With an approach like this, you won’t feel like you’re restricting yourself, and you’ll be more likely to maintain a healthy relationship with food.

4. Don’t limit your food choices

When she is hungry, she does not indulge. As a result, she leaves unhealthier food choices for the weekend, when she can enjoy them with friends and family.

It is always her habit to eat a healthy meal first so that she does not overindulge in the foods she wishes to indulge in. For instance, if she feels like chocolate, she will always eat a healthy meal first, drink plenty of water, and then have the chocolate or whatever it is she is craving. Even though she still gets to satisfy her craving, she has also fuelled her body with nutrients.

5. Take care of your body

In addition, she highly recommends checking your intolerances, hormonal imbalances, and blood work to determine if you are lacking in any of these areas. Consider consulting a healthcare professional if you have been feeling a bit ‘off’ on a regular basis to determine if there are any underlying conditions that might be impacting your health.

In addition to this, get to know what feels right for your body. Her body needs to be nourished properly with the right foods every day, so listening to them is really important. We should enjoy what we eat, and when we find out what works for us and what makes us feel good, it’s so much easier to enjoy it.

6. Prepare your meals in advance

She is all about meal prepping and she highly recommends this when adjusting to a FIERCE diet! Especially in those early days when your health habits are changing, she believes that this is a great way to succeed. For her family and myself, she has a freezer in her garage where she stores pre-made meals. Her life is quite busy, and if she doesn’t prepare food ahead of time, she fails to stay on track, and therefore she ends up buying things that aren’t so good for her — so she always keeps a stash of ‘fierce meals’ on hand.

Chontel Duncan

In her freezer, she always keeps frozen bags of vegetables that can be steamed, premade meals that she has cooked, bread, crumpets, salmon fillets, fruit, and other healthy foods. Microwaveable rice packs and her favorite wholegrain cereals can be found in her pantry along with other easy-to-prepare, nutritious foods.

Prepare a few meals a week, or just make sure you always have healthy snacks on hand, and you can avoid just picking up anything when you’re hungry.

Find what works best for you

Every woman is different, so what works for her may not positively work for you. A FIERCE diet is about developing positive habits and finding a diet approach that works for you, your lifestyle, and your body. This is about finding nourishing foods that make you feel energized, fit, lean, and strong, so you can disrupt your FIERCE workouts, whether they’re intervals or strength training!

That was all botu the diet tips that Chontel Duncan has to give away to people who follow her.

Chontel Duncan Fitness Interview

Do you stick to any diets? What is your philosophy when it comes to food?

When it comes to diet and nutrition, having a strict regimen is great when you’re working towards a specific goal, but never allowing yourself to enjoy a bowl of ice cream with your kids on movie night or dinner out with friends will deprive you of the best things in life. I need those little things that make my heart happy! I often get asked ‘how do you stick to a perfect eating plan all the time?’ and I can’t help but laugh. Sure, I eat healthy most of the time, and I genuinely love healthy food, but I’m not one to decline a cheese platter for the sake of maintaining ‘perfection’. I’m also not having a wheel of brie every day, so let’s bring up the old ‘M’ word while we’re here — moderation. This is what it’s all about when it comes to food. Stick to the good stuff that fuels your body for the most part, and allow those little pleasures every now and then. Not only will you enjoy them more, but you’ll find yourself craving them less and less, making the time between those occasional indulgences easier.

Chontel Duncan

Do you have cheat days?

I prefer to think of them as ‘relaxed meals’ rather than thinking of them as ‘cheat meals’. I really love how incredible my body feels when I fuel it with wholesome foods, so if I have a craving for something I’ll make sure to start with a better option – such as a salad, some veggies, a piece of fruit, yogurt, or a protein shake, then wait for a little while before having whatever it was I was craving afterward.

This will usually prevent me from overindulging but also provide my body with good nutrition first. Most importantly, I never jeopardize opportunities to spend time with friends and family because of how many ‘relaxed meals’ it would result in. I always remember to enjoy myself and to simply make healthier decisions where I can, but to never let it control me. Life is too short.

How can someone start eating healthier? 

Start with drinking one glass of water when you wake up in the morning. Take one piece of fruit to work. Add more veggies to your meals. By taking small realistic steps towards a healthy lifestyle you will create lifelong healthy habits.

What advice do you have for someone struggling with their mentality around food?

Knowledge is power, the more you know the easier everything is and less overwhelmed you will feel. I found when I understood food more, everything became less stressful and that is when I found I was living my happiest life – because I was able to work hard towards my goals and relax and make beautiful memories without any stress.

How important is a healthy diet to you?

A healthy diet is really important to me, especially because I hope to have two more babies, of which I hope to breastfeed. I want to be at my healthiest mentally and physically from conception through to postpartum. 

What would be your top tips for busy women who want to start working out?

Get organized, the more prepared you are and savvy you become at scheduling the easier it will be to squeeze in a 30-minute workout.

How do you stay motivated to work out with such a busy lifestyle?

I prioritize my health and I’m disciplined from a lot of hard work over the course of many years. I never rely on motivation, as I believe it’s most certainly all about discipline.

Chontel Duncan

What are your top tips for any new mums looking to get back into their fitness?

Find a gym that has a crèche and does group training, you will find there will be a lot of other parents doing the same, so you will be surrounded by others with similar interests. Plus you’ll only be a stone’s throw away from bub and will make some lovely friends.

What are your 3 go-to beauty products?

Microfiber cloth for washing off makeup, Becoyote liquid foundation, and dry shampoo.


Post a Comment