Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
The Kardashians are everywhere. Between multiple reality shows, businesses, and millions of followers on social media, the name needs no introduction.
And as a consequence of being one of the most famous families in the United States, everything they do is under a microscope. This includes their physiques and everything that goes into achieving them, like what they eat and how they work out.
Of the three Kardashian sisters, when it comes to inspiring people to lose weight, Khloe Kardashian shines.
Khloe's weight loss journey has motivated millions of people worldwide. Anyone who follows her on social media can see Khloe takes her fitness and nutrition seriously. But what exactly does she do to get such a toned physique?
We're about to discuss the Khloe Kardashian diet and workout in detail. Let's get into it!
Table of Contents:
- Who is Khloe Kardashian?
- What You Need to Know About Khloe Kardashian's Weight Loss Journey
- Khloe Kardashian's Workout Routine & Principles
- Khloe Kardashian's Diet Plan & Supplement Stack
- Tips for Eating & Exercising Like Khloe Kardashian
Who is Khloe Kardashian?
Khloe Kardashian is an American media personality born in Los Angeles, California, on June 27, 1984. Her parents are Robert Kardashian and Kris Jenner. Her father became a household name in 1994 as part of the legal defense team of his long-time friend and Hall of Fame football player, OJ Simpson.
Khloe starred in her family's hit reality television series, Keeping Up with the Kardashians. The show's success led to multiple spin-offs, business opportunities, and fame.
What You Need to Know About Khloe Kardashian's Weight loss Journey
During the early seasons of Keeping Up with the Kardashians, Khloe received many negative comments about her appearance. Since she didn't have the same shape as her sisters, Kourtney and Kim, her physique stood out as being heavier. She is on record saying she didn't realize she was the "fat sister” until seeing herself on TV, which took a toll on her mental health and self esteem.
Khloe decided to do something about how she was feeling and make a significant transformation. She committed herself to regular exercise and eating well.
As with most transformations, Khloe's was long and challenging. She tried many different diets and exercise programs before finding a recipe for success with her current Khloe Kardashian workout and diet, which completely changed her physique.
Now, Khloe Kardashian is an inspiration for women trying to lose weight.
As a result of her transformation, she starred in a reality show called Revenge Body with Khloe Kardashian. The series features two people in each episode who received a complete makeover using personal trainers and stylists. The show aired for three seasons.
Khloe Kardashian's Workout Routine
Khloe Kardashian goes pretty hard in the gym, and her workout routines are not for the faint of heart. She follows a 5-day training split and is up at 6 am five days a week to work out with her trainer.
Her routine involves full-body circuit training sessions, focusing on resistance training and a cardio routine. Khloe's workouts are fast-paced to burn as many calories as possible.
And for those interested in checking out another great celeb-inspired 5-day split, head to our article on the Brie Larson Workout Routine!
Day #1 Workout
The first workout of the week is the most challenging and is a full body workout. It involves three circuits, done four times each.
The first circuit training workout is a mix of strength exercises and cardio. Khloe does weighted squats, deadlifts, kneeling lat pulldowns on a cable machine, and a seated overhead press with dumbbells, for ten reps each. After the lifts, she jumps rope for one minute.
The second circuit is a mix of leg and arm exercises and includes single-arm dumbbell snatches, front squats, dumbbell rows, kettlebell triceps extensions, and weighted sit-ups with a medicine ball, followed by a 30-second sprint on the treadmill.
Lastly, she assumes the push up position, performing a combination of burpees and mountain climbers.
The Workout:
To perform this Khloe Kardashian workout, first begin with Circuit 1, completing it four times, before moving on to the next circuit. Warm up with five to ten minutes of low-intensity cardio, rest 30 seconds between rounds, and complete each circuit a total of 4 times.
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Circuit 1 |
Circuit 2 |
Circuit 3 |
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Squats With Heels Elevated x 10 reps |
Single Arm DB Snatches x 10 reps/side |
Burpees x 10 reps |
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Deadlifts x 10 reps |
Front Squats x 10 reps |
Mountain Climbers x 10 reps/side |
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Kneeling Lat Pull Downs x 10 reps |
DB Rows x 10 reps |
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Seated DB Shoulder Press x 10 reps |
KB Triceps Extensions x 15 reps |
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Jumping Rope x 1 minute |
Weighted Abs W/ Medicine Ball x 20 reps |
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Sprinting on Treadmill x 30 seconds |
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Day #2 Workout
Day two consists of four circuits with two exercises per circuit. The workout starts with five rounds alternating between one minute of jumping rope with a 30-second plank hold.
The second circuit is a 30-second wall sit, which will be the longest 30 seconds of your life, combined with ten squat jumps. The subsequent circuit combines pushups and mountain climbers to give the lower body a break.
Khloe ends the workout with a core circuit of planks and crunches.
The Workout:
Warm up with five to ten minutes of low-intensity cardio. Complete five rounds of each circuit, with the exception of Circuit 4, which you'll do four rounds of.
Rest 30 seconds between rounds.
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
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Jumping Rope x 1 minute |
Wall Sit x 30 seconds |
Push Ups x 10 reps |
Plank x 30 seconds |
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Plank x 30 seconds |
Squat Jumps x 10 reps |
Mountain Climbers x 10 reps/side |
Crunches x 20 reps |
Day #3 Workout
Day three of the Khloe Kardashian workout is a tough full-body circuit workout, starting with 30 seconds of step-ups and shadowboxing, which is when you move your arms and feet as if you are sparring with someone. The step-ups are done with an aerobic step-up box, and you'll quickly alternate between legs to keep your heart rate nice and high.
Next is a lower-body combination of dumbbell reverse lunges and split squats. After that, Khloe performs bench dips and push up isometric holds. To perform push up isometric holds, keep your body halfway between the ground and complete lockout on the pushups. The elbows should be around 90 degrees. If that is too challenging, you can do them on your knees.
The last circuit will set the glutes on fire. Do 30 seconds of bodyweight hip thrusts, followed by 30 seconds of single-leg hip thrusts on each leg. If you want to make this routine even harder, throw some leg raises on at the end as a workout finisher.
The Workout:
Warm up with five to ten minutes of low-intensity cardio. Complete four rounds of each circuit before moving on to the next one. Rest 30 seconds between rounds.
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
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Step Ups x 30 seconds |
DB Reverse Lunges x 10 reps/leg |
Bench Dips x 15 reps |
Bodyweight Hip Thrusts x 30 seconds |
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Hard Shadow Boxing x 30 seconds |
DB Split Squats x 10 reps/leg |
Push-Up Hold x 20 seconds |
Bodyweight Single Leg Hip Thrust x 30 seconds/leg |
Day #4 Workout
The fourth Khloe Kardashian workout of the week is a tough one. Start with a circuit of 30 seconds of high knee jumps, aiming to get your knees as high as you can for the full 30 seconds. Follow that up with the dumbbell front raise and arms straight lateral raise, ten reps each.
Next is a push up circuit. Do five reps of wide, close, and regular push ups, followed by 30 seconds of shoulder tap planks.
To perform shoulder tap planks, stay in a push up position and alternate between touching each shoulder with the opposite hand. For example, touch your left shoulder with your right hand and your right shoulder with your left hand. The key is to keep your core tight and prevent the lower back from sagging. Doing these after push ups is challenging.
The third circuit is two exercises: ten reps of kneeling to squat followed by 10 reps per side of mountain climbers. To do kneel to squat, start kneeling, bring your right foot up, followed by your left to get into the bottom of a squat position. Without standing up, return to kneeling. Do this for thirty seconds without stopping.
Follow this by getting into a plank position for mountain climbers, taking turns driving each knee toward your chest. End the workout with Circuit 4, consisting of side planks and alternating bicycle crunches.
The Workout:
Warm up with five to ten minutes of low-intensity cardio before tackling this intense workout routine. Complete four rounds of each circuit before moving on to the next one. Rest 30 seconds between rounds.
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
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High Knee Jumps x 30 seconds |
Wide Grip Push-Ups x 5 reps |
Kneel to Squat x 10 reps |
Side Plank x 30 seconds/side |
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DB Arms Straight Frontal Raise x 10 reps |
Close Grip Push-Ups x 5 reps |
Mountain Climbers x 10 reps/side |
Bicycle Crunches x 10 reps/side |
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DB Arms Straight Lateral Raise x 10 reps |
Regular Grip Push-Ups x 5 reps |
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Shoulder Tap Plank x 30 seconds |
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Day #5 Workout
Khloe finishes the week's workouts with four challenging circuits, beginning with upper body inchworm pushups and jumping jacks. For inchworm pushups, start in a standing position, bend down by hinging at the hips, and walk your hands forward into a pushup position. Do a pushup, and walk your hands back to a standing position.
The following circuit combines split squat jumps and split squat isolation holds. For the isolation holds, maintain the split squat position with your back knee slightly off the ground.
Next is a mountain climber with lying prone back extensions before finishing with four rounds of as many burpees as possible in sixty seconds.
The Workout:
Warm up with five to ten minutes of low-intensity cardio. Perform four rounds of each circuit before moving on to the next. Rest for 30 seconds.
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Circuit 1 |
Circuit 2 |
Circuit 3 |
Circuit 4 |
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Inchworm Push Ups x 10 reps |
Split Squat Jumps x 10 reps/side |
Mountain Climbers x 30 seconds |
Burpees x AMRAP 60 seconds |
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Jumping Jacks x 30 seconds |
Split Squat Isometric Hold x 15 seconds/side |
Lying Prone Back Extensions x 20 reps |
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Hoping to see Khloe's workout in practice? Check out the video below, which not only shows Khloe working out but also has her trainer explaining the reasoning behind the exercises he's chosen for her!
Khloe Kardashian's Workout Principles
Here are three workout principles Khloe Kardashian follows to look and feel great.
1) Perform Circuit Training:
All five of Khloe's workouts are circuits. The benefit of circuit training is that the fast pace keeps the heart rate up, giving you the best of both worlds - a resistance training workout to build muscle and extra calorie burn to lose fat.
She even mixes cardio movements like jump rope, burpees, treadmill, and shadow boxing to up the ante.
2) Prioritize The Lower Body and Core:
Although Khloe trains her whole body, her focus is on the lower body and core. Those are the areas she is most concerned with, so it makes sense that she focuses on them.
3) Include Bodyweight Exercises:
Khloe incorporates at least one, but often multiple, bodyweight exercises in every workout. Bodyweight exercises are convenient as they require no workout equipment, and they're highly effective.
Khloe Kardashian's Diet Plan
Over the years, Khloe has followed many different fad diets, but the weight would always come back.
She has found, through working with a nutritionist, that the key to weight loss success is building a diet around minimally processed healthy foods like lean meats, fruits, vegetables, and nuts. If you follow a similar formula, you may be surprised at how much food you can eat while staying lean and losing weight.
Here is Khloe's diet, which plays a key role in helping her maintain her slim physique.
Meal 1: Breakfast
Khloe starts her day with a fitness staple: eggs and oatmeal. Since she works out first thing in the morning, her breakfast also serves as her post-workout meal.
- Two eggs (scrambled, hard-boiled, or poached)
- One cup of oatmeal
- One serving of blueberries
Nutrition breakdown: 22g protein, 69g carbohydrates, 15g fat, and 499 calories
Meal 2: Mid-Morning Snack
A few hours after breakfast, Khloe has a small snack to hold her over until lunch. A go-to of hers is a sliced-up apple with a small amount of peanut butter. The key is to measure the peanut butter because two tablespoons are much smaller than you might think.
- One medium apple, sliced up
- Two tablespoons of peanut butter
Nutrition breakdown: 8g protein, 31g carbohydrates, 16g fat, and 300 calories
Meal 3: Lunch
Khloe's lunch is a large grilled chicken salad with a light dressing. The best part about this meal is almost every restaurant offers something similar on their menu, so she can stay on track if she is not home.
- 4oz grilled chicken breast
- Large green salad with various vegetables
- Two tablespoons light dressing
Nutrition breakdown: 28g protein, 18g carbohydrates, 8g fat, and 256 calories
Meal 4: Mid-Afternoon Snack
Khloe blends up a vanilla protein shake between lunch and dinner and has a handful of high protein nuts on the side. Sometimes she has a vanilla protein shake in place of eggs in the morning, too. Protein powder is a convenient way to get extra protein throughout the day.
- One scoop of vanilla protein powder
- 8oz unsweetened almond milk
- Handful of mixed nuts
Nutrition breakdown: 30g protein, 11g carbohydrates, 19.5g fat, and 330.5 calories
Meal 5: Dinner
Khloe's dinner is very lean, at just over 200 calories. However, white fish and vegetables are low in calories and volume, meaning they are filling despite being low in calories. Sometimes she replaces the white fish with salmon.
- 5oz steamed white fish
- Mixed vegetables
Nutrition breakdown: 35g protein, 10g carbohydrates, 3g fat, and 207 calories
Meal 6: Before-bed snack
For her last meal of the day, Khloe has Greek yogurt and fruit. Greek yogurt is 80% casein protein, which is slow digesting, making it an excellent protein source to eat before bed. For a small treat, she will have a square of dark chocolate.
If she gets hungry after this meal, she will snack on vegetables to hold her over.
- One cup of low-fat Greek yogurt
- One serving of fruit (orange, apple, banana, berries, etc.)
- One square of dark chocolate for a treat.
Nutrition breakdown: 20g protein, 45g carbohydrates, 10g fat, and 350 calories
Here's a quick table to reference if you're planning to copy Khloe's meals.
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Meal |
Food Items |
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Meal 1: Breakfast |
Two eggs (scrambled, hard-boiled, or poached) |
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Meal 2: Mid-Morning Snack |
One medium apple, sliced up |
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Meal 3: Lunch |
4oz grilled chicken breast |
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Meal 4: Mid-Afternoon Snack |
One scoop of vanilla protein powder |
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Meal 5: Dinner |
5oz steamed white fish |
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Meal 6: Before-bed snack |
One cup of low-fat Greek yogurt |
End-of-day nutrition breakdown: 143g protein, 184g carbohydrates, 71.5g fat, and 1951.5 calories
Khloe Kardashian's Supplement Stack
Khloe has a list of supplement staples that keep her healthy and feeling her best. The ones she swears by include protein powder, fish oil, biotin, iron, and collagen tablets.
Ready to follow her supplement lead? Here are our product recommendations for the supplements Khloe takes.
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Product |
Product Link |
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Protein Powder |
Dymatize ISO 100 Whey Protein Powder |
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Fish Oil |
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Biotin |
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Iron |
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Collagen |
Tips for Eating & Exercising Like Khloe Kardashian
Here are three tips for eating and exercising like Khloe Kardashian.
1. Do Circuit Training.
Set your routines up similar to Khloe Kardashian's workout routine by using circuits. Pairing exercises with short rest periods is efficient. Some movements work better when grouped, such as push-pull or upper-lower, but you can really pair any activity together and get good results.
2. Eat lots of lean meats, fruits, and vegetables.
Khloe's diet primarily consists of lean meats, fruits, and veggies. When you eat minimally processed whole foods, you can eat more volume without accumulating many calories. When trying to lose fat, this is a great strategy for being able to eat as much as possible. Check out our 4-week weight loss meal plan for a great diet that aligns with Khloe's eating habits.
3. Stay consistent.
At the end of the day, getting results following the Khloe Kardashian workout routine takes time and effort. You need to be consistent in the gym and kitchen to get the outcome you are looking for. If you need help with accountability, consider enlisting help from a personal trainer, online coach, or nutritionist.
Khloe Kardashian Workout FAQs
Questions about the Khloe Kardashian workout routine? Let's answer them!
How much exercise does Khloe Kardashian do?
Khloe Kardashian exercises five days per week. According to her trainer, Joel Bouraima, otherwise known as Coach Joe, it is rare for her to miss a workout.
What kind of workout does Khloe Kardashian do?
Khloe sticks to circuit workouts and HIIT, which combine resistance training and cardio into one tough workout. She also performs low-intensity cardio and occasionally does Pilates.
How long do the Kardashians work out a day?
The Kardashians work out five days weekly, for around sixty minutes each time.
What is Khloe Kardashian's Diet?
Khloe focuses on whole, minimally processed foods, including fruits and veggies, lean protein, and healthy fats.
How is Khloe Kardashian so fit?
Khloe Kardashian is so fit because she has dedicated herself to the gym and eating healthy for the past decade.
Does Khloe Kardashian lift weights?
Khloe Kardashian lifts weights, performs cardiovascular exercises, and does Pilates.
How can you get lean like Khloe Kardashian?
To become lean like Khloe Kardashian, eat a calorie-restricted diet and exercise multiple days per week.
Looking for more Kardashian workout inspiration? Check out the Kim Kardashian Workout Routine & Diet! Hoping to learn more about Khloe's weight loss? Head to our article detailing the Khloe Kardashian Weight Loss Journey.
Images courtesy of Khloe Kardashian's Instagram
Kyle Hunt
Author