Chloe Ting Workout Program 2025
Screenshot from Chloe Ting’s website
From 2 Week Shred to Lifelong Fitness: Chloe Ting’s Playbook, Simplified
We distilled Chloe Ting’s latest routines—training, diet, recovery, and mindset—into a realistic blueprint you can copy today.
Table of Contents
Who is Chloe Ting
Chloe Ting is the Australian fitness creator behind the viral “Chloe Ting 2 Week Shred”—one of YouTube’s most‑watched workout series (450 M+ views and counting). Since launching her first Chloe Ting workout videos in 2016, she’s helped millions build strength at home with minimal equipment.
Today, her Chloe Ting programs range from dumbbell glute splits to mobility flows, reflecting her own shift from pure body‑weight HIIT to balanced strength training.
Chloe Ting Daily Routine
Morning
Chloe likes to front-load the hard work. She’s on camera pouring water, switching on studio lights and warming up before a 20- to 40-minute workout—usually shot for her app or YouTube challenge. Her March 2025 YouTube Short lists the current five-day rotation (Legs → Push/Core → 10 k-step rest day → Pull + HIIT → Mobility), while the 2024 Weight-Loss program page shows similar session lengths.
Post-workout, breakfast is quick but balanced: think protein-carb-fat combos like sourdough-avocado toast topped with fried eggs (a recipe she demos on her site) or banana-egg-white pancakes and matcha, which appear in her “Day in my Life – NYC” Once fed, she settles into Content Block #1—filming workout intros, grabbing B-roll, then hopping onto the laptop to storyboard thumbnails. The NYC vlog shows her moving from kitchen to tripod to a WeWork desk all before noon.
Afternoon
Lunch is usually a fast stir-fry or rice bowl rather than a production—she’s said efficiency matters when filming days stack up. After lunch comes Content Block #2: editing footage, answering YouTube comments, scheduling uploads and, when a new program is in the works, batch-filming a second workout segment (the 2025 31-Day Challenge trailer notes she often records “two workouts back-to-back”)
Around three or four o’clock she deliberately “resets” with a 10 k-step walk or grocery run to break screen-time inertia—captured in her Korea day-in-the-life vlog, where she heads out for errands before diving back into edits.youtube.com The walk doubles as active recovery on the rest-day of her split, keeping the movement streak alive even when she skips the gym.
Evening
Dinner stays macro-friendly but un-fussy; one recurring example is her Japanese chicken curry over rice, a recipe that lives on her site and pops up reheated in the Feb 2024 “What I Eat” vlog.chloeting.com If deadlines loom, she’ll jump back online to upload or caption the next video; otherwise she fits in a light neighbourhood stroll for extra steps.
Wind-down is short and deliberate: 5 minutes of foam rolling or mobility, skincare, lights out targeting 7–8 hours of sleep. She mentions this exact sequence in her late-2024 Q&A vlog, adding that travel will push bedtime later but she still aims for a full sleep window.youtube.com
Across Chloe’s recent vlogs, Shorts and program notes, a clear pattern emerges: early workout, protein-forward meals, two distinct filming/editing blocks split by an outdoor ‘reset’ walk, then a mobility-plus-skincare wind-down before 11 PM. Specific meals and filming locations change with travel, but the skeleton above shows how she structures most days.
Chloe Ting’s Workout Routine
2 Week Shred
Although Chloe’s library now includes monthly themed blocks, the viral Two Week Shred (2020) still pulls big numbers. She says she “drops it in every few months as a conditioning reset,” but only after she’s built a base with the longer programs.
| Challenge Detail | What It Looks Like |
| Duration | 14 consecutive days (no rest days — low‑impact mods welcome) |
| Daily Time | 25–50 min split across 2–4 follow‑along videos |
| Primary Goals | Jump‑start fat loss, build core endurance, prove consistency |
If you finish the two weeks you’ll prove to yourself you can be consistent—then we build from there
Chloe Ting 2025 Workout Programs
Chloe released fresh challenges in 2025 — all free and playlist‑linked on YouTube — giving fans new structures to follow:
| Program | First Day | Length | Daily Time | Focus | Equipment |
|---|---|---|---|---|---|
| Weight-Loss Challenge | Jan 2025 | 31 days | 20-40 min | Full-body cardio | None (mat) |
| HIIT Cardio Challenge | Feb 2025 | 19 days | 20-35 min | Full-body cardio | None (mat) |
| Get Toned Challenge | Apr 2025 | 19 days | 20-45 min | Resistance, full-body | Dumbbells recommended |
| Summer Shred | May 2025 | 26 days | 20-40 min | Weight-loss, full-body | None (mat) |
| Pilates Core (NEW) | Jun 2025 | 14 days | 15-35 min | Abs & core | None (mat) |
Her Current Weekly routine
• Day 1 Legs/Glutes – heavy hip-thrust variations & step-ups
• Day 2 Push + Core – dumbbell presses plus a 10-min ab finisher
• Day 3 Rest / 10 k-step walk – light mobility only
• Day 4 Pull + HIIT – rows, RDLs, then a 15-min no-jump HIIT circuit
• Day 5 Mobility / Stretch – long foam-roll + 20-min yoga flow
Then she loops back to Day 1
Key principles
- Signature challenges. The 2 Week Shred stays relevant as a periodic metabolic tune‑up.
- Short but intense. Most Chloe Ting workout videos run 10–45 min, leveraging high density rather than marathon sessions.
- Progressive overload. Heavy hip thrusts and leg presses entered her routine in 2024’s “Grow & Glow” program. Get Toned (Apr 2025) requires or at least strongly encourages dumbbells.
- Modification‑friendly. Every move has low‑impact options; she promotes injury‑free consistency over ego lifts.
Chloe Ting Diet
Core Philosophy
“Balance first. No food is ‘bad’—eat mostly whole foods, hydrate, and enjoy treats in moderation.” That’s how Chloe reframes her old “cheat-day” language in her long-form Q&A (late 2024), adding that she aims for an 80 / 20 rule: roughly 80 % nutrient-dense meals, 20 % soul-food indulgence.
Calorie & Macro Appraoch
Chloe still checks her numbers in Lifesum, but only as a spot-check rather than a daily obsession. In the Feb 2024 vlog Realistic What I Eat in a Day │ Tracking Calories & Macros she logs 1,883 kcal and 123 g protein—comfortably over her stated floor of 100 g
- Protein target:* ~1.5 – 1.8 g / kg body-weight (≈ 100-120 g for her size).
- Macro guide:* hovers around 35 % carbs, 30 % protein, 35 % fats, nudging carbs ± 5 % with training volume.
- Body-composition tweaks:* + ≈ 250 kcal above maintenance when building; – ≈ 200 kcal when leaning out—never dropping below ~1 600 kcal.
- Mind-set cue:* “The app is a tool, not a jail.”
| Meal timing | Typical build | How you can copy it |
|---|---|---|
| Breakfast (post-workout) | Protein + complex carb + healthy fat — e.g. avocado-toast & eggs, or matcha banana-protein pancakes | Hit ≈ 25 g protein early so you aren’t chasing macros at night |
| Lunch | Stir-fry / bowl built around lean protein, veggies & starch (Japchae with beef in her Korea vlog is the template) | Use the “hand, hand, thumb” rule: 1 palm protein, 2 fists veg, thumb-size fat |
| Snack | Greek yogurt, fruit + 30-g whey, or a simple whey shake on busy filming days | Treat snacks as protein top-ups, not dessert stand-ins |
| Dinner | One-pot dishes pre-batched for 2 nights (Japanese chicken curry over rice, salmon-rice bowl) | Batch-cook macro-balanced dinners to kill week-night decision fatigue |
| Dessert | 1-2 squares 70 % dark chocolate or a protein mug-cake | Planned treats curb late-night raids on the pantry |
Chloe Ting Supplements
Chloe keeps her stack intentionally light — no “magic fat-burners,” just a few basics that shore up any gaps.
| What she takes | When & why | How you can mirror it |
|---|---|---|
| Whey (or plant) protein | Only on days she’s short of 100 g; mixed with water for speed | Struggling to hit your target? A clean whey isolate (→ Optimum Nutrition Gold Standard) or a plant blend (→ Orgain Organic) adds ~24 g protein for ~120 kcal |
| Multivitamin + Vitamin D | Daily multi; +2 000 IU D3 in winter for immunity & mood | If you live above the 37-degree latitude line (hello, Canada 🇨🇦) a standalone D3 like Thorne 2 000 IU covers the sunshine gap |
| Electrolytes | A sugar-free tablet in her 1 L bottle during longer shoots | For readers who train fasted or sweat heavily, drop LMNT or Nuun Sport into your water to avoid energy dips |
| Creatine? | Not in her stack — she prefers a lighter look | If your goal is strength or physique, 3-5 g creatine monohydrate daily is evidence-backed |
Make Chloe’s Approach Work for You
Front-load protein. Get ~25 g in by breakfast with eggs + toast or a scoop of protein in oats.
Track, then taper. Log macros for two weeks; once you can eyeball portions, switch to weekly spot-checks in MyFitnessPal or Lifesum.
Use the 80/20 rule, not denial. Slot a planned treat (dark chocolate, an ice-cream date) into your macros so it never feels “off plan.”
Hydrate like you mean it. Keep a 1-L bottle at your desk; aim for 2–3 L daily. A smart bottle such as HidrateSpark pings you when you fall behind and earns a natural affiliate mention.
Chloe Ting Recovery Routine
Chloe’s output looks super-human on YouTube, but her backstage routine is built on boring consistency: mobility, sleep, low-intensity movement and screen-time boundaries. Here’s how that translates for everyday athletes.
1. Post-workout cooldown (5–10 min)
Every workout video ends with a stretch clip; Chloe swears those few minutes cut next-day soreness and keep hip mobility photo-shoot-ready.
2. Weekly rhythm: 1 rest + 1 active-recovery day
Muscle grows when you’re not crushing HIIT. On her “rest” day Chloe still hits 10 k steps and a 20-min yoga flow. Reader playbook: Calendar a Sunday walk or gentle mobility rather than a fourth leg circuit. A budget-friendly option is Yoga with Adriene’s free routines; if you want guided progressions, try DownDog or Pliability.
3. Sleep: 7–8 quality hours
She aims to lights-out by 10:30 PM to grab a full hormone-recovery window. Action step: Track your baseline with WHOOP 5.0 or an ŌURA Gen 4 ring. Readers who prefer a free fix can start by setting an iPhone “sleep focus” so notifications shut off an hour early.
4. Mindset & Stress Management
Chloe isn’t a hardcore meditator, but she films short gratitude / intention check-ins and blocks “phone-off” windows to avoid doom-scroll spirals. Try a 3-line bedtime gratitude list or a 5-min Headspace check-in
Chloe Ting Unique Habits & Insights
Playful mini-challenges. When a TikTok trend goes viral, Chloe often films herself mastering the move—burpee-cartwheels, plank hip-dips, or dance breaks—then asks followers to duet her clip. It’s light-hearted proof that fitness can be fun, not just reps and timers. tiktok.com
Sunday planner dump. She blocks an hour each Sunday to drop the coming week’s workouts, filming slots, and admin tasks into a digital calendar—an approach she first shared in her “How I Plan My Workout Schedule” video and still references in Q&As. Front-loading decisions keeps weekday willpower free for training. youtube.com
Gut-friendly tweaks. After battling bloating and a SIBO flare-up, Chloe now limits high-FODMAP triggers like onions and garlic and re-introduces them only in small doses. Viewers dealing with similar issues can follow her lead and consult Monash University’s FODMAP resources for recipe swaps. youtube.comyoutube.com
Chocolate loyalty. A single square of 70 % (or darker) chocolate rounds out most evenings. By building the treat into her macros, she shows that sustainable nutrition leaves room for small pleasures. chloeting.com
Bottom line. Copy the big rocks—daily mobility, 10 k-step walks, solid sleep, and a planned treat—and layer in recovery tools that suit your budget. A textured TriggerPoint foam roller and the pocket-size Theragun Mini are two gear upgrades that fit neatly into Chloe’s “consistency over complexity” ethos.
Tools & Gear Inspired by Chloe’s Routine (Not Sponsored)
- Adjustable Dumbbell Set — replicate her lower‑body strength days without a full rack.
- Long & Mini Resistance Bands — for at‑home glute activation circuits.
- High‑Density Foam Roller — speed up recovery after HIIT.
- WHOOP Strap 4.0 — monitor sleep, strain, and recovery like a pro.
- Plant‑Based Protein Powder — hit your macro targets, Chloe‑style.
- Non‑Slip Yoga/Workout Mat — essential for her floor‑based ab burnouts
Our Take: What You Can Learn from Chloe’s Routine
Chloe Ting’s life may look like perpetual filming and perfectly timed meals, but the core habits behind her shredded physique are surprisingly universal.
- Schedule exercise when energy is highest. Even 15 minutes of HIIT before work unlocks energy for the day. No fancy studio required—just a mat.
- Kick‑start with the 2 Week Shred. Need momentum? Commit to the 14‑day challenge—no gear, minimal time, daily wins. Then graduate to weights.
- Prioritize recovery. Two rest days aren’t laziness; they’re muscle‑growth insurance. Use them for mobility or a mindful walk.
- Fuel, don’t deprive. Target protein and produce at each meal, then enjoy your 70 % chocolate guilt‑free.
- Track what matters. Whether it’s WHOOP data or a simple habit tracker, feedback turns guesswork into progress.
- Keep it fun. A new playlist, a mini‑challenge, or a friend joining virtually can turn “workout” into play.
Bottom line: You don’t need millions of YouTube followers to benefit from Chloe Ting’s blueprint. Start with one morning workout, one recovery stretch, and one balanced plate today—then iterate.
Explore Similar Routines
References
These sources were used for fact-checking and reference during the research and creation of this routine overview.
How long are Chloe Ting workouts?
Most daily sessions run 20 – 45 minutes, made up of two or three follow-along videos that YouTube automatically plays in sequence.
What is Chloe Ting’s workout split in 2025?
She now follows a five-day loop: Day 1 Legs/Glutes, Day 2 Push + Core, Day 3 10 k-step active-rest, Day 4 Pull + HIIT, Day 5 Mobility/Stretch, then she repeats.
Can beginners do Chloe Ting workouts?
Absolutely. Every video shows low-impact, no-jump options, and her channel includes entire “Beginner Friendly” and “Low-Impact” playlists.
Are Chloe Ting workouts effective?
Results depend on consistency and diet, but her routines are popular because they pair short, high-intensity sessions with visible progress; fitness outlets highlight the accessibility and dramatic before-afters shared by users worldwide.
How many calories does Chloe Ting eat?
In her 2024 “Realistic What I Eat in a Day” vlog she logged 1,883 kcal with 123 g protein and said she usually hovers around 1,800 – 2,000 kcal, adjusting ±200 kcal for cuts or bulks.
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