Kim Kardashian’s Workout, Per The Star and Her Trainer

When it comes to her workout routine, Kim Kardashian doesn’t mess around.

“One thing that I’ve learned about Kim with training with her, it’s her dedication. She shows up on time, and is ready to go,” the reality star’s personal trainer, Senada Greca, recently said during an episode of Jay Shetty’s On Purpose podcast.

Kardashian, 43, is also someone who isn’t intimidated by a challenge at the gym.

“Never does she complain or back away from something that I put her through, and I put her through a lot,” Greca said. “She never backs away. She always pushes through.”

One of Kardashian’s former trainers, Melissa Alcantara, previously described her as “the best client and athlete you can have” and said she “never cancels.”

“It’s just her drive,” she said. “She knows what she wants, and she has to fit it in. She’s like, ‘I have to work out, this is part of my life,’ it’s all about the mindset,” she told Women’s Health.

Wondering how Kardashian stays committed to her fitness routine despite her hectic schedule? Want to replicate some of her go-to workouts? Here’s a look at her intense regimen.

She squeezes in early morning workouts

Between filming her reality show and running her business empire, Kardashian doesn’t have a lot of spare time. But she makes sure to devote time to her fitness routine.

“Her schedule is crazy, and mine is also crazy, so we work out really early in the morning at 6 a.m.,” Alcantara previously told Women’s Health.

In fact, Kardashian actually prefers to work a sweat early in the day.

“Sometimes we have to work out in the afternoon and she’s like, ‘Ugh!’ You know? In the morning she’s up, she’s with it, she knows what’s gonna happen and it’s literally obviously the first thing she does in the day, and the rest of her day just goes smoothly,” Alcantara told Us Weekly.

She adopted a bodybuilding diet and workout and saw results

When Kardashian asked Alcantara, a former bodybuilder, to help her build “more muscle” several years ago, the trainer helped the reality star adopt a training regimen that included workouts six days a week.

“She didn’t want to be skinny. She wanted to have muscle and feel strong. And she wanted to find something she can do for the rest of her life. I totally understood where she was coming from,” Alcantara told People in 2019.

Each session focused on certain body parts, ranging from shoulders to biceps/triceps and chest/back. Three days were solely dedicated to legs. Cardio was also part of the routine and ranged from long, low-intensity walks to short, intense bursts.

“Kim has been getting some really nice results, like with her triceps! She can’t believe how much has changed over the last few months,” Alcantara said.

The trainer also worked with Kardashian on her diet to ensure that she got the proper mix of proteins, carbs and fats. For breakfast, Kardashian often noshed on blueberry oatmeal pancakes. Lunch often consisted of chicken, veggies and sweet potatoes, followed by fish and veggies at dinner.

She prefers weight lifting over cardio

Alcantara previously told Women’s Health that weight training made up 85% of her training with Kardashian, while the rest was reserved for cardio.

In 2023, Kardashian gave fans a look at one of her gym sessions with Greca in her Instagram story.

“We lift weights for two hours daily and do five or six days a week. My goal was to gain muscle and be strong and I see such a difference already,” she shared, per People. “I’m proud of our commitment together. It always starts with small goals 💪.”

Her lower body workout is hard-core

Earlier this year, Greca shared a video of Kardashian doing her lower body workout, and it wasn’t for the faint of heart. The trainer even shared the following details about the routine.

“We kept a rep scheme of 12-16 reps x 3-4 sets,” she wrote.

Want to copy Kardashian’s moves? Here’s exactly what she was doing:

1. Trap Bar deadlifts
2. Trap Bar RDLs
3. Step ups
4. Hip thrusts
5. Leg extensions

The trainer also said Kardashian did a warmup at the beginning of the workout consisting of hamstring curls and abductions.

She likes focusing on her glutes and abs

Kardashian has always been famous for her curves, especially her toned behind.

In 2018, personal trainer Amanda Lee told E! News that the reality star and her sister Kourtney Kardashian Barker came to her wanting to “mostly work on butt and abs.”

“We do a lot of HIIT training, which stands for high-intensity interval training. It is geared toward firming, lifting and tightening the muscles. We focus mostly on lower body and core—so booty and abs,” she said.

In 2023, Greca shared a video of Kardashian doing her glutes/lower body workout, which included the following moves plus a warmup and foam rolling:

1. Clamshells with thrusts (16 reps/three sets on each side)
2. Lateral goblet squats, band resisted (12 reps/three sets on each side)
3. Belted squats (12 reps/four sets + dropset of 12 reps)
4. Seated abductions (12 reps/four sets)
5. Sumo RDLs (12 reps/four sets)
6. Hip thrusts (12 reps/four sets and eight half reps finisher)
7. Banded monster walks (30 reps)

When it comes to her abs, Kardashian has tried a range of moves. When she worked out with Alcantara, the reality star did a mix of weighted cable rope crunches, ski abs and leg lifts.

She takes breaks from lifting every once in a while

Working out is important, but downtime is equally critical to let your body recover. In 2019, Kardashian shared that she typically took two weeks off from lifting weights every six months for this very reason.

“Sometimes you just need a break to recharge and chill but then I miss it so much and feel so good to be back at it,” she wrote.

She’s down to try anything at the gym

One of the keys to nailing your workout routine? A can-do attitude. Alcantara previously told People that Kardashian is down for just about anything at the gym.

“Just like anybody else, there are days where Kim’s not really feeling it, but she will do it,” the trainer said. “Then there are a lot of days when she’s killing it! She never questions the stuff that I make her do, she’s just like, ‘Okay,’ and I love that.”

She enjoys working out with her sisters

If you’ve ever watched one of the Kardashian family’s reality shows, you know the family is pretty tight. Over the years, Kardashian has worked out with her sisters Khloé and Kourtney on many occasions.

While talking with E! News, personal trainer Amanda Lee described what her sessions with Kim and Kourtney were like.

“It’s great, I mean they’re on a pretty similar level fitness-wise, they are both really fit, they’re both willing to do all of the exercises, so I think training two people who are at like a, you know, pretty similar level, it works,” she said.

In 2024, Kardashian gave her fans a look at one of her gym sessions with Khloé Kardashian on her Instagram story, writing, “Workouts w @khloehardashian really do it for me 😝,” per People.

She tried the Atkins diet after having her second child

After giving birth to her second child, Kardashian was particularly motivated to get back in shape before she took part in a photo shoot for GQ. In an interview with WWD, she said she saw the photo shoot as a “really good goal to motivate me to get me to do my diet perfectly.”

”I still wasn’t quite at my goal weight when we shot it, but I was working so hard and it was that motivation for me. You set a date for a shoot and you know you have to be there,” she said. “It made me feel so good about myself knowing I had come so far. I had to lose, like, 60 pounds to get there. I had just had my second baby. I thought, ‘I want to feel sexy again. I want to feel good about myself,’ and that was what did it for me.”

To prepare for the shoot, Kardashian said she woke up at six a.m. to work out every day and did a “strict Atkin’s diet.”

“It was really hard for me to diet (with the) first baby. This time was so much easier and I realized (it comes down to) the food. I mean, I love to work out and you definitely have to work out to tone up, but so much of it is how you eat. I had to really stay focused. I had to cut out all the sweets and I had such a sweet tooth,” she said.