Khloe Kardashian’s Workout Routine & Diet Plan

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: February 2, 2024
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As a certified personal trainer, I spend a lot of time researching the workout routines of professional athletes and celebrities. And I was surprised that our team hadn’t already added a blog post about Khloe Kardashian's exercise routine.

Fortunately, she’s generous with sharing details on social media and in interviews.

So, our team got together and spent a day researching everything she had revealed about her workouts and diet. It’s a lot tougher than I expected, but it's a great way to get fit.

Here’s what we found out about the Khloe Kardashian workout routine.

Khloe Kardashian Stats

  • Born: June 27, 1984
  • Height: 5’10”
  • Weight: 120 lbs

Khloe Kardashian’s Workout Routine

A woman at the gym working out with Khloe Kardashian's routine

Khloe’s personal trainer, Joel Bouraima, aka Coach Joe, has come up with a variety of different workouts revolving around circuit training, which, according to a study in the National Library of Medicine, is effective in improving physical fitness [1].

Coach Joe has also picked great exercises that don’t necessarily require a professional gym to do.

Here’s what Khloe's workouts typically involve each week.

You May Also Like: Khloe Kardashian Workout Plan PDF

Day 1: Full-Body Circuit Training

The aim is to complete four circuits at high intensity with a maximum of 20 seconds of rest between exercises.

You should also aim to do a minimum of ten reps, as this will help with toning:

  • Weighted squats (10–15 reps)
  • Deadlifts (10–15 reps)
  • Lat pulldowns (10–15 reps)
  • Shoulder press in standing position (10–15 reps)
  • Jump rope (60–90 seconds)
  • Bent-over dumbbell rows (10–15 reps)
  • Triceps kickbacks (10–15 reps)
  • Leg raises (10–15 reps)
  • 30-second sprint
  • Burpees (10–15 reps)
  • Mountain climbers (10–15 reps)

Day 2: Fat Burn Workout

A person at the gym working out to burn fat

This is more of a cardio workout routine that is ideal for burning lots of calories and fat.

Here’s what you should plan by completing five rounds: 

  • Speed rope jumps (60–90 seconds)
  • Forearm planks (60 seconds)
  • High jump out of squat position (10–15 reps)
  • Wall squats (45 seconds)
  • Push-ups (10–15 reps)
  • Leg Raises (10–15 reps)
  • Medicine ball slams (10–15 reps)
  • Ab crunches (20 reps)
  • Forearm planks (60 seconds)

Also Read: Burning Fats vs Carbohydrates: 4 Things You Must Know

Day 3: Lower Body Circuit Training

On day three, you’re going to focus more on the lower half of your body.

You won’t need much workout equipment other than dumbbells, a quality exercise mat, and maybe a flat bench.

Here’s what you’ll want to do for five rounds:  

  • Weighted split squats (10–15 reps)
  • Step-ups (10–15 reps)
  • Dumbbell walking lunges (10–15 reps)
  • Hip thrusts (10–15 reps)
  • Single-leg hip thrust (10–15 reps)
  • Squat jumps (10–15 reps)
  • Weighted step-ups (10–15 reps)
  • High knee jumps (10–15 reps)

Day 4: Upper Body Circuit Training

A woman doing lateral raise workouts

Day four will heavily focus on chest and arm exercises, but Khloe also throws in a few core and ab exercises.

Aim to complete four rounds of this circuit:

  • Front raises (10–15 reps)
  • Lateral raises (10–15 reps)
  • Military push-ups (10–15 reps)
  • Mountain Climbers (10–15 reps)
  • Extra-wide push-ups (10–15 reps)
  • Side plank (60 seconds)
  • Squat to push-up position (10–15 reps)
  • Bicycle crunches (25 reps)

Related: Upper Body Calisthenics Exercises

Day 5: Cardio Routine

You’re going to have a tough workout finisher on day five, with the aim being to complete as many rounds as possible.

According to a study in the National Library of Medicine, this one will push the intensity up another bit to help you lose weight [2].

Make sure you push yourself and record your progress:

  • Jumping Jacks (60 seconds)
  • Squat to plank position (10–15 reps)
  • Mountain climbers (60 seconds)
  • Burpees (60 seconds)
  • 30-second sprint
  • Frog jumps (60 seconds)
  • Heavy bag punching (60 seconds)
  • Heavy bag kicking (60 seconds)

What Are Her Workout Principles?

A woman at the gym doing squats

Khloe Kardashian's workout principles are all about finding the right mix of strength and cardio training.

After trying her circuit training routines, which I first saw on her TV show 'Revenge Body with Khloe Kardashian,' I can attest to their effectiveness in achieving comprehensive results.

Working with coach Joe, she has also decided to focus mainly on bodyweight exercises.

What you’ll notice above is that there are very few exercises that require equipment.

“I started using the gym as my stress reliever, and I did not think that I could ever be fit. I really was just content with who I was, and I never felt uncomfortable.”

- Khloe Kardashian

The other thing that you might notice is that there is a heavier focus on lower body and core exercises.

One of the reasons for this is that it seems to allow her to turn up the intensity levels more to burn more calories in less time [3].

Mental Health and Wellness

Khloe Kardashian has often emphasized the importance of mental health in her fitness journey. Fitness is not just a physical challenge; it's a mental one as well.

The discipline, consistency, and motivation required to maintain a fitness routine are deeply connected to one's mental state. Khloe has been open about her struggles and how fitness has been a form of therapy for her, helping her cope with stress and anxiety.

Khloe has been candid about her past struggles with emotional eating, a common challenge many face in their fitness journeys. Khloe said that understanding the triggers of emotional eating and finding healthier ways to cope with emotions is crucial.

Finally, Khloe Kardashian's approach to fitness emphasizes that it's a journey, not a destination. This mindset is vital for mental health, as it encourages a sustainable approach rather than quick, often unhealthy fixes.

Related Posts:

What’s Her Diet Plan?

A woman holding a healthy salad in the kitchen

Khloe Kardashian's diet plan today is all about eating clean and nutritious food.

She went through different phases trying out fad diets, but she has learned over the years how her body reacts to different nutrients.

Like Khloe, I've navigated through fad diets and have come to understand how my body responds to different foods, leading me to a more balanced and sustainable diet plan.

She keeps meat and dairy to a minimum, with a heavy focus on fresh fruit and vegetables.

I also got the impression that she prefers healthy fats over carbs. As a personal trainer, I have seen a lot of people overcome weight issues with the same approach.

Here’s what Khloe's diet looks like during a typical week.

Breakfast

Start the day with scrambled or poached eggs on wholemeal bread. You should also consider a small portion of oatmeal with mixed berries and seeds if you have a busy morning ahead.

Morning Snack

Prepare a small bowl of mixed fruit with a small amount of organic honey. You should also start boosting your amino acid intake with a protein shake.

Similar to Khloe Kardashian, I've incorporated supplements into my diet, with a focus on high-quality protein shakes. This has been a game-changer for me, especially in supporting muscle recovery and maintaining energy levels throughout my fitness journey.

Lunch

Khloe’s lunch seems to be her largest meal. It typically involved grilled chicken breast or fish, along with a large fresh salad with olive oil.

She tends to avoid fancy dressings that just end up delivering empty calories.

Evening Meal

Khloe keeps her dinner small, with only about 300 calories. That would usually mean a salad or steamed vegetables with maybe a small amount of turkey or fish.

“I still love cheese, which is hard, but if I want to lose weight quickly, dairy-free is the way to go. It’s not even a diet anymore.”

- Khloe Kardashian

Does She Take Supplements?

A woman looking at health supplements

Yes, Khloe Kardashian takes a few different supplements as part of her diet plan.

At the top of her list is a high-quality protein shake. She tends to limit dairy products, so this will likely need to be a plant-based protein powder.

What you need to focus on for this is a blended source of plant proteins to ensure you maximize the essential amino acid profile.

Khloe Kardashian's approach to supplements isn’t overly complex, and one other product I’ve heard her mention is a fat-burning supplement.

These aren’t magic pills to make you slim while you work through a box of donuts on the couch.

But they can burn off enough extra calories to speed up your weight-loss journey and reduce your hunger cravings.

FAQs

Does Khloe Kardashian Workout Every Day?

No, Khloe Kardashian doesn’t work out every day. But she does intensive training at least five days a week in order to maintain her weight. That might seem like a big undertaking, but you could achieve similar results with less time than you spend on your phone.

What Time Does Khloe Kardashian Wake Up to Workout?

Khloe Kardashian wakes up at 4:30 a.m. to work out. She keeps to this strict schedule to give herself a lot more time in the morning to spend with her daughter. Training in the morning is also great for your mental health and stress levels.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028228/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
  3. https://pubmed.ncbi.nlm.nih.gov/25162652/
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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