Try Kim Kardashian's Proven Workout For Weight Loss

Kim Kardashian is always at the forefront of whatever the next big thing is—and these days she is showing the incredible benefits of strength training to millions of fans and followers. The entrepreneur shares frequent videos and updates of her weight-lifting workouts, proving that strong and toned is the ultimate goal. Kardashian works hard and is disciplined about her exercise routine—here’s how she does it, and how you can do it too.

1. The Workout

Kardashian works out for two hours, five to six times a week with personal trainer Senada Greca. Her goal is to build muscle through strength training. “The hardest working woman in the room!” Greca captioned an Instagram post. “Yes you heard that right! It’s my honor to be training with Kim and to see the person that she truly is: hard working, dedicated, consistent and caring. She puts in the work for 2 hours and never complains even when I push her past what she would think are her limits. I know the strength that lays within her, and now, together, we’re working on Kim stepping into her strength. So excited about this journey.”

2. Why She Loves It

Kardashian’s focus is on being strong and fit—and says lifting weights has changed her life. "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 captioned an Instagram video of herself doing a split stance. "I'm proud of our commitment together. It always starts with small goals.”

3. Why You Will Love It

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The pros of weightlifting and strength training—especially for women—cannot be overstated. Lifting weights not only benefits muscle strength and bone health, it has mental health benefits, and helps build a beautifully toned physique. “Resistance training increases bone density and therefore decreases the chances of women and men developing osteoporosis later on in life,” personal trainer Tom Mans tells The Independent. “Unlike fat loss, which takes a lot of time and patience, strength in the gym can increase on a week-by-week basis, especially in the first five to six months of training. My female clients get a massive confidence boost when they know they can lift more than most men of the same age in the gym.”

4. Safety First

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As with any new workout, exercise caution. “If you have a chronic condition, or if you're older than age 40 and you haven't been active recently, check with your doctor before beginning a strength training or aerobic fitness program,” say the experts at the Mayo Clinic. “Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles. Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.”

5. This Writer Tried It

Writer Monica Greep tried Kardashian’s workout and detailed her experience in an article for Newsweek. Her conclusion? The frequency and intensity of the workouts (which included a reformer Pilates session) is hard work—and probably a little unrealistic for the average person. “I am totally exhausted. No surprise here, but a Kim Kardashian-style fitness routine is hard. I do feel great and very much like I've achieved something, but the thought of doing this all again tomorrow fills me with nothing but dread and fear. Honestly, I think if your full-time job includes looking a certain way, then this workout is great—it's intense, relatively interesting and I'm sure over time would get some great results.”

Happy birthday, Kourtney Kardashian! Her younger sister, Kim, celebrated the special day yesterday by sharing a photo of the duo rocking matching blue swimsuits while taking a dip in the ocean. “Each year around the sun with you I learn and grow and evolve more because of you! Thank you for teaching me to always go for it and follow my heart even if no one else understands. They just aren’t on our growth path lol Happy Birthday @kourtneykardash! Happiness looks so good on you. I love you so much!!!” she captioned the series of snaps. How do the sisters maintain their famous figures? Read on to see 8 of Kourtney Kardashian and Kim Kardashian’s top stay-fit secrets and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. Kim Lifts Weights

Kim achieved her best body ever with the help of bodybuilder Melissa Alcantara. "I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary,” Kim revealed to E! News in 2018, via People. Kim lifts “heavy weights,” per her trainer who told Women’s Health that 85% of their training is done with weights and the other 15% is cardio.

2. Kourtney Exercises Daily

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Kourtney tries to move every single day. "I think I take time for myself to work out every day, which I never did—especially having three young kids," she told E! News. "I just never made it a priority, and now it just makes me feel so much better—mentally and physically." She does a variety of workouts including strength training, jump roping, running, lifting weights, stairmaster cardio, Pilates, and floor exercises. (For her website’s advice on how to burn fat in 15 minutes, go here.)

3. Kim Works Out Even When She Doesn’t Feel Like It

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Kim has a no-excuses policy when it comes to exerise. "Just like anybody else, there are days where Kim's not really feeling it, but she will do it," her trainer told People in 2020. "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."

4. Kourtney Has Workout Buddies

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Kourtney relies on workout buddies to keep her accountable, including friends like Sarah Howard and her sister, Khloe. “I know for my body, I need four to five days a week of working out. Khloe and I really push each other to do that,” she told E!

5. Kim Fuels Up For Exercise

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Kim doesn’t starve herself thin. In fact, she eats to fuel her workouts. "My trainer Mel always says that before and after you train, you should eat simple carbs, like sweet potatoes, and small amounts of fat and protein, like chicken. You should also have veggies with your meals, since you need them to help effectively break down and absorb your protein, fat, and carbs,” she wrote on her app in 2018, according to Harper's Bazaar.

6. Kourtney Takes Supplements

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Kourtney is a big fan of supplements. "Every morning, when I wake up, I take collagen supplements on an empty stomach," Kourtney dished on Poosh. She starts her day with water mixed with one tablespoon of organic apple cider vinegar. "Both of these habits have a ton of health benefits that affect everything from your skin to the way your body processes nutrients," she said. She also drinks a vegan probiotic shot, and then avocado pudding with the fruit and E3Live blue-green algae, bone broth protein powder, and MCT oil. "It only takes a few minutes to make and it provides healthy fats to give me energy before a workout,” she says about her routine.

7. Kim Eats Lots of Plants

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Kim famously followed the Atkins diet, but has been gravitating toward plant-based living for the past few years. "My 40s are about being Team Me. I'm going to eat well,” she told Vogue. "Plant based and two workouts a day for 30 days to get our mind and body right this year!" she wrote in a January 2021 Instagram post.

8. Kourtney Celebrates Her Curves

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Kourtney, who recently gained weight during IVF treatments, as the medication she was given put her into menopause, has major self-love whether she is at her thinnest or curviest. "I'm a woman with a BODY,” she wrote in response to a user asking if she was expecting when she had gained a little weight. “This is me when I have a few extra pounds on, and I actually love it,” shesaid to a follower during another body shaming incident. “I have given birth three amazing times and this is the shape of my body.”

Kim and Khloe Kardashian have a lot in common, aside from their shared blood. Both are incredibly successful entrepreneurs and reality stars, have phenomenal figures and juggle their work life with motherhood. How do the fit sisters manage to make time for a workout no matter what? They revealed their secret on social media on Tuesday. Read on to learn Khloe and Kim Kardashian’s secret to getting a workout and see 5 other ways The sisters stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!

1. They Work Out Before The Kids Are Up

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Kim and Khloe prioritize fitness, so they make sure to get their workout in before everyone else in the house wakes up. “Usual sister workout with @kimkardashian and @coachjoe.paris,” Khloe captioned an image from a climbing machine. “Got to get it in before the kids wake up.” Kim also shared the post, along with another revealing that it was leg day.

2. They Both Focus On BodyBuilding

Both Kim and Khloe attribute their figures to bodybuilding and strength training. "I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary,” 37-year-old Kim told E! News, via People, in 2018 about her trainer Melissa Alcantara. The duo lift “heavy weights.” Her trainer went on to reveal to Women’s Health that 85% of their training is done with weights.

3. Consistency Is Key

“I work out about an hour-and-a-half every single day,” Kim told E! News. During the pandemic, Khloe explained to Byrdie that consistency is also her key to physical and mental health. “For my own mental health, I had to create my own kind of at-home routine,” she said.

4. It’s Not a Diet, It’s a Lifestyle

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The Kardashians focus on maintaining healthy lifestyles versus crash diets. "For me it was a lifestyle change—it wasn't like, 'I'm going to lose 30 pounds in 30 days,'" Khloe told Bydrie about her transformation. "That's unrealistic, unsafe, and you're setting yourself up for failure. I would say instead, 'I'm going to start incorporating collagen protein into my coffee in the morning.' It's just one thing. I would do that for two weeks, and then say 'Okay, I'm going to do the collagen in my coffee and drink three liters of water per day.' Whatever they may be, set small goals. Try one new healthy habit every two weeks and then keep adding to them until you're in a really good place. I think we all at first get so excited and take on more than is realistic. And then we fail and we're bummed about it. But if you set these small goals, you get really proud of yourself. You're like 'Okay, I did that and I feel really good.' Then you're inspired and you add one more."

5. They Work Out for the Right Reasons

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For Kim and Khloe, fitness and mental health are intertwined. "I've realized that I have to work out at least five days a week for my mental health," Khloe told Byrdie. "Of course a byproduct is losing weight or seeing this great muscle here or there. But I've realized it's more about the stress relief that I get. It's more about the accomplished feeling that I get—I set my mind to do something, I woke up, I did it, and now I feel great.

6. They Try Out Different Eating Plans

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While Kim and Khloe don’t exactly diet, they do dabble in different eating styles, including Atkins and plant-based. In 2019, Kardashian revealed that she was eating less animal products. “I am eating all plant-based when I am home,” she said on Instagram. In January 2021, she made the shift again, this time with Khloe. “Plant-based and two workouts a day for 30 days to get our mind and body right this year,” she said in an Instagram story.

Kim Kardashian has started a new fitness challenge in her workout gear. In a new social media post the reality star shows off her amazing body in a sports bra and leggings while giving fans a sneak peak of her trainer, Senada Greca’s, new 28 day challenge workout. Holding 5-pound weights she does squats and chest presses during the session, which takes “just 20 minutes a day.” (It's here.) How does the star approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Fueling Up with Food

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Kim sticks to clean, healthy food. "I want her to eat real food that’s cooked every day," Alcantara told People. "Most likely if it comes out of a box, it’s not going to be good for you." She also makes sure to fuel up for workouts. "My trainer Mel always says that before and after you train, you should eat simple carbs, like sweet potatoes, and small amounts of fat and protein, like chicken. You should also have veggies with your meals, since you need them to help effectively break down and absorb your protein, fat, and carbs,” she wrote on her app in 2018, according to Harper's Bazaar.

2. Workout Prepping

Some people meal prep. Kim workout preps. “I will lay my clothes out the night before so when I sleep in, I’ll wake up at 5.53[am] instead of 5.45, and I just know my outfit is there,” she said. “I have a toothbrush and my toothpaste all ready to go, laid out by my sink. I just have to brush my teeth and go to the gym.”

3. Daily Workouts

“I work out about an hour-and-a-half every single day,” Kim told E! News. She added to Vogue that she sleeps for just five hours, waking up at 5:30 am to hit the gym. "Just like anybody else, there are days where Kim's not really feeling it, but she will do it," Alcantara trainer told People in 2020. "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."

4. LISS Workouts

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Kim is also into steady state cardio, aka LISS. "Two days out of the week we’ll do steady-state cardio," Alcantara explained to WH, "so just walking at a steady pace on the treadmill for usually around 20 minutes. Nothing getting the heart rate too high."

5. Strength Training

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Kim started doing “really hardcore” weight training and bodybuilding workouts with Melissa Alcantara in 2017, which transformed her body. At the same Alcantara told Women’s Health that 85% of their training was done with weights and just 15% was devoted to cardio. She currently trains with Senada Greca.

6. Sprinting

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Kim relies on short and fast sprints. "Been sprinting every day!" she wrote in one of her Instagram Stories in 2021. "I've been seeing changes!" According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.