Khloé Kardashian’s fitness journey has been nothing short of inspiring. Since Keeping Up With the Kardashians first aired in 2007, Khloé has undergone a remarkable transformation. After facing heartbreak from two major breakups, she made the decision to focus on herself. This included shedding 40 pounds and achieving her iconic “revenge body” through a consistent Khloé Kardashian workout routine. Her story even inspired others through her spinoff show Revenge Body.
Now at 40, Khloé continues to prioritize fitness while juggling a busy life. Between caring for her children, True and Tatum, starring in Hulu’s The Kardashians, and managing her businesses, she still finds time to sweat it out. But what does Khloé’s workout routine look like? Here’s a breakdown of her go-to exercises.
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Khloé’s Intense Workout Routine
Khloé shared her most recent workout video on Instagram in June 2024. In it, she and her trainer, Don Brooks, tackle an intense circuit workout. The session includes ladder drills, push-ups, weighted squats, and more.
“Just a peek of this workout…. We did so much more! I’m still tired,” Khloé captioned the post. She emphasized the importance of consistency: “Stay consistent. Be proud and patient with yourself. The small steps deserve praise too.”
Khloé Kardashian Workout Routine
| Exercise | Details | Sets & Reps | Target Areas |
|---|---|---|---|
| Lateral Kicks with Resistance Bands on BOSU Ball | Stand on the BOSU ball and kick each leg outward while using resistance bands. | 3 sets of 20 reps per leg | Core, Glutes, Legs |
| BOSU Ball Power Knee Exercise with Ankle Resistance Bands | Perform a power knee drive while the ankle resistance bands provide added intensity. | 3 sets of 20 reps per leg | Core, Legs, Glutes |
| BOSU Ball Lower Abdominal Leg Scissors | Lie on the BOSU ball and alternate raising legs while keeping your core tight. | 3 sets of 20 reps | Abs, Lower Body |
| Curtsy Lunge to Jump Step-Up | Lunge into a curtsy position, then jump into a step-up with one leg. | 3 sets of 20 reps per leg | Quads, Glutes, Legs |
| Running in Place | Run in place at a fast pace to increase heart rate and burn calories. | 3 sets of 20 reps per side | Full Body, Cardio |
| BOSU Ball Knee Tucks with Resistance Bands | Perform knee tucks on the BOSU ball with resistance bands for added intensity. | 3 sets of 20 reps | Core, Glutes, Abs |
| Jump Rope | Intense cardio exercise using a jump rope for 30 minutes per day. | 30 minutes daily | Cardio, Full Body |
| Rowing on Hydrow | 2-minute intervals on the rowing machine with weight-lifting sets in between. | 10 sets of 2 minutes | Full Body, Cardio, Arms |
| SoulCycle | High-intensity cycling class for a full-body workout. | Variable (depends on class length) | Legs, Cardio, Endurance |
| Pilates | Focuses on flexibility, strength, and core stabilization. | Variable | Core, Flexibility, Strength |
| HIIT (High-Intensity Interval Training) | Short bursts of intense exercise followed by recovery periods. | Variable | Full Body, Fat Burning |
Khloé’s BOSU Ball Circuit
In May 2023, Khloé posted a detailed workout on Instagram that focused on using a BOSU ball. The routine included several challenging exercises, each with specified sets and reps.
The workout was designed to target different muscle groups while improving balance and stability.
Khloé Kardashian workout BOSU ball circuit includes several exercises that target different muscle groups. The routine starts with lateral kicks using resistance bands on the BOSU ball, performing 3 sets of 20 reps per leg.
Next, she does the BOSU ball power knee exercise with ankle resistance bands, again completing 3 sets of 20 reps per leg. The circuit also includes BOSU ball lower abdominal leg scissors, with 3 sets of 20 reps.
Another key exercise is the curtsy lunge to jump step-up, which she does for 3 sets of 20 reps per leg. To boost cardio, she runs in place for 3 sets of 20 reps per side.
The last exercise is the BOSU ball knee tucks with resistance bands, completing 3 sets of 20 reps.
Khloé’s Cardio Routines
Khloé doesn’t just focus on strength training—she’s also a fan of “really intense cardio.” During an interview with Harper’s BAZAAR, she mentioned her love for high-intensity workouts.
She enjoys jumping rope for 30 minutes each day, a great cardio exercise that boosts heart health and burns calories.
“I’m a beast at the gym,” Khloé said. “I’m super competitive, and I’m a sweater. Don’t mess with my routine.”
Khloé also incorporates the treadmill into her routine, ensuring a balanced mix of cardio exercises to stay fit.
Hydrow Rowing Machine: Khloé’s New Favorite Workout
As a brand ambassador for Hydrow, Khloé has raved about her love for the rowing machine. She shared her excitement on Instagram about getting a full-body workout in just 20 minutes. “Efficiency is key for me in this crazy life, and I’m obsessed with my new Hydrow,” she wrote.
In one workout, Khloé demonstrated a routine where she rowed for two minutes, completing ten sets, with weight-lifting intervals between.
To keep her routine exciting and dynamic, Khloé mixes things up with other workouts like SoulCycle, Pilates, and High-Intensity Interval Training (HIIT).
These activities help her target different muscle groups and improve flexibility, endurance, and overall fitness.
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Khloé’s success isn’t just about intense workouts—it’s about consistency. Whether it’s her cardio, strength training, or time on the rowing machine, Khloé emphasizes the importance of sticking with it.
Her fitness journey is a reminder that small, consistent steps can lead to big changes.
Khloé Kardashian’s Diet
| Meal | Foods Included | Purpose |
|---|---|---|
| Breakfast | Oatmeal with fruits, almond butter, protein shake | Start the day with slow-digesting carbs and protein for energy. |
| Mid-Morning Snack | Almonds, Greek yogurt with chia seeds | Provides healthy fats and protein to keep energy levels stable. |
| Lunch | Grilled chicken, quinoa, steamed vegetables, avocado | A balanced meal with lean protein, healthy fats, and fiber. |
| Afternoon Snack | Green smoothie (spinach, protein powder, almond milk) | Packed with vitamins, minerals, and protein to fuel her workout. |
| Dinner | Salmon, sweet potato, and roasted veggies | Rich in omega-3 fatty acids, lean protein, and complex carbs for recovery. |
| Evening Snack | Dark chocolate or a handful of walnuts | A satisfying, healthy treat with antioxidants and healthy fats. |
Khloé Kardashian stays hydrated by drinking plenty of water throughout the day. She also occasionally consumes drinks with added electrolytes to replenish her body after intense workouts.
Khloé’s fitness routine is a true testament to her dedication and hard work. Whether she’s focusing on strength exercises, intense cardio, or a mix of different workouts, Khloé has managed to maintain her fitness while juggling a busy lifestyle.
Her message of consistency, patience, and self-pride serves as an inspiration for anyone looking to stay committed to their fitness journey.