The Exact Routine You Need To Sculpt a Tiny Waist Like Megan Fox

If there's one Hollywood star known for her jaw-dropping physique and fierce screen presence, it's Megan Fox. There's no denying that her sculpted waist and toned figure turn heads. But that physique doesn't happen by accident. Megan's workouts are intentional, structured, and surprisingly accessible—built around high-intensity but straightforward circuits that combine strength, cardio, and core.

While working with celebrity trainer Harley Pasternak, Megan Fox followed one of his signature Five Factor routines to stay red carpet-ready. "They are five phases: a minimum five-minute cardio warm-up, a lower-body sculpting exercise, an upper-body toning exercise, then an abdominal sculpting exercise, and finally, a five-minute cool-down," he told PEOPLE. This structured workout hits everything—heart rate, muscle tone, and core definition—while keeping things fast-paced and efficient.

The secret sauce? Cardio burst circuit training. These short, stacked workouts combine lower-body, upper-body, and core exercises into seamless routines that challenge your endurance and shape your waistline. It's about moving with purpose, pushing with intensity, and sculpting like a star. This Megan Fox-inspired routine mirrors the exact flow of her workouts, giving you the tools to tighten your waist and tone head to toe, no Hollywood trainer required.

Sample Workout for a Tiny Waist

What you need: Just your body, or a pair of dumbbells or kettlebells for an extra challenge. This workout will increase your heart rate with fast-paced circuits targeting your lower body, upper body, and core. No equipment is required, but adding weights to appropriate exercises can help increase intensity and sculpt even more definition. You'll finish in about 30–40 minutes, depending on how many rounds you complete.

The Routine:

Warm-Up (3–5 minutes):

1. Jumping jacks x 30 sec
2. Arm circles x 30 sec
3. Bodyweight squats x 10
4. Inchworm walkouts x 3
5. Standing oblique twists x 20 reps

Cardio Burst Circuit 1: Perform 2 to 3 rounds

1. Reverse Lunge to Knee Drive (x 10 reps per side)
2. Pushup to Shoulder Tap (x 8-10 reps)
3. Plank Hip Dips (x 20 reps total)
4. Mountain Climbers (30 seconds)

Cardio Burst Circuit 2: Perform 2 to 3 rounds

1. Jump Squats (x 12 reps)
2. Renegade Rows (Bodyweight or Dumbbells) (x 10 reps total)
3. Russian Twists (x 20 reps)
4. High Knees (x 30 seconds)

Cardio Burst Circuit 3: Perform 2 to 3 rounds

1. Curtsy Lunge to Side Kick (x 10 reps per side)
2. Triceps Dips (Bench or Floor) (x 12 reps)
3. Flutter Kicks (x 30 seconds)
4. Burpees (No Pushup) (x 10 reps)

Cooldown (3–5 minutes):

1. Forward fold (30 sec)
2. Standing quad stretch (30 sec per leg)
3. Shoulder cross-body stretch (30 sec per arm)
4. Cat-cow flow x 3 breaths
5. Seated twist (30 sec per side)
6. Deep belly breathing (1 minute)

Directions: Perform one round of the warm-up to get loose and ready. Then, move through each cardio burst circuit in order, completing three sets of each circuit before moving to the next. Take 30–60 seconds of rest between sets and about 2 to 3 minutes between circuits. Wrap it up with the cooldown to stretch and recover.

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How To Do It:

1. Reverse Lunge to Knee Drive

1. Step back with your right foot into a lunge.
2. Push through your front heel and drive your right knee up toward your chest.
3. Lower back into the next rep.
4. Complete all reps on one side, then switch.

2. Pushup to Shoulder Tap

1. Start in a plank with hands under shoulders.
2. Lower into a pushup.
3. As you push up, tap your left shoulder with your right hand.
4. Return to plank and repeat, alternating shoulder taps.

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3. Plank Hip Dips

1. Begin in a forearm plank.
2. Rotate your hips to the right, tapping the floor.
3. Return to center, then rotate left.
4. Continue alternating side to side.

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4. Mountain Climbers

1. Start in a plank position.
2. Drive your knees in toward your chest one at a time.
3. Move quickly like you're running in place.

5. Jump Squats

1. Lower into a squat.
2. Explode upward into a jump.
3. Land softly and immediately drop into your next squat.

6. Renegade Rows (Bodyweight Mod)

1. Start in a plank.
2. Shift your weight slightly to the left.
3. Lift your right hand and pull your elbow back like you're rowing.
4. Lower and switch sides.

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7. Russian Twists

1. Sit with knees bent, heels on the floor.
2. Lean back slightly.
3. Twist your torso left to right, touching both sides with your hands.

8. High Knees

1. Run in place, bringing your knees up toward your chest.
2. Pump your arms for added momentum.

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9. Curtsy Lunge to Side Kick

1. Step your right leg behind your left into a curtsy lunge.
2. As you stand, kick your right leg out to the side.
3. Repeat all reps on one side, then switch.

10. Triceps Dips

1. Sit on the floor or a low bench.
2. Place hands behind you, fingers facing forward.
3. Bend your elbows to lower your body, then press back up.

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11. Flutter Kicks

1. Lie on your back with legs extended.
2. Lift both legs slightly off the ground.
3. Kick them up and down in a flutter motion.

12. Burpees (No Pushup)

1. Start standing.
2. Squat down, place hands on floor, and jump feet back into a plank.
3. Jump feet forward, stand up, and leap into the air.
4. Repeat without the pushup for speed.