Kim Kardashian - Everything the reality star does to get her body in shape.

Kim Kardashian has worn many hats - reality tv star, fashion icon, an advocate for prison reform. She even starred in her own fitness DVD “Fit Into Your Jeans by Friday”. Kim Kardashian pioneered the acceptance of new body shapes, and challenged the established beauty ideal which empowered a whole generation of young women to feel more accepted by the broader culture. This was particularly true for brown women and women of colour who seldom experienced celebrated examples of representation in media and pop culture. 

Some people have suggested that Kim Kardashian’s physique is entirely the result of multiple cosmetic surgeries and tweaks - no one, including Kim is denying that there has been considerable work done - but we do that Kim Kardashian puts in considerable effort into her workouts, which she prefers to do at home. 

So what exactly does Kim Kardashian do to get in the best shape of her life? What do her workouts look like? How does she like to train? What about her diet? We did a deep dive into KIm Kardashian's fitness regimen, and this is everything we know about how Kim Kardashian keeps up with her fitness and sculpts her famous curves. 

Kim Kardashian’s Workouts. When it comes to her sweat sessions, KIm keeps her famous booty gravity defying with a combination of strength training and HIIT (high intensity interval training). Strength Training mixed with HIIT is the most effective workout for fat loss and overall athletic conditioning. It focuses on building lean muscle tone and building overall strength and endurance. Strength training (also known as resistance training) combined with HIIT is the exact same format that we follow here at BodyRock, and almost all of our workouts are programmed this way. While these workouts are typically designed for more advanced fitness enthusiasts, we have created a program that brings the benefits of this exact style of training to beginners - and you can try workout #1 here for free.

Coach Edith leads our 30 day ‘Beginner Bootcamp’ workout series. Get a full-body, resistance based workout specifically designed for people just getting started with fitness again after a break in just 10 minutes per day - follow each workout at home, or anywhere you feel comfortable. Streams on any device. Try class #1 for free here. 

So while you might not be able to keep up with Kim’s trainer yet, we have created a version of these workouts that are achievable even if it’s been years since you last exercised. Our 30 Day Beginner Bootcamp on our fitness streaming platform BodyRockPlus.com delivers all of the benefits of strength training & hiit, at a level that is perfect for beginners. 

Kim works a lot of squat variations into her workout routines to target her booty and strengthen her core. This makes sense, given that the squat was just scientifically proven to be the best exercise to target your core, even though most people use the squat to target their glutes and (depending on the variation) inner and outer thighs. Kim’s trainer, Melissa Alcantara, programs full body workouts that focus on building lean muscle, strength and igniting her core. The whole regime works to build lean muscle which contributes to an ongoing fat burn cycle that carries from one workout to the next. 

By incorporating HIIT elements into her strength training routines, Kim doesn’t have to spend a lot of time doing endless cardio exercises, which she seems to dislike, telling People magazine “I don’t do a lot of cardio”. The approximate breakdown of her workouts are 85% strength and 15% cardio - with the cardio coming from HIIT. This is pretty much the exact structure of our Beginner Bootcamp workouts. 

Kim Kardashian’s trainer, Melissa Alcantara, programs the exercises in Kim’s workouts to be as simple as possible. Each workout is designed to be done at home or on the road, which means that fitness gear is kept simple as well. You can accomplish most of the exercises with either dumbbells, a ‘PINK THING’ resistance band or a bar & weights set.

Similar to the Beginner Bootcamp, each exercise in Kim’s workout is chosen to meet Kim at her current fitness level - pushing her just beyond her comfort level, but remaining achievable. Meeting Kim at her level helps to keep her motivated to exercise, because her workouts are achievable for her. This is something that a lot of trainers and fitness programs don’t get right, offering workouts to people that are way beyond their current fitness level. Expecting people to do something that is too hard for them seems counterintuitive, but it’s what causes the majority of people to give up on exercise. 

“You can’t just step into someone else’s workout - you need a program that is at your level”. 

Time and Frequency of Kim Kardashian’s Workouts. Kim prefers to wake up early and get her workout out of the way first thing in the morning. "Her schedule is crazy, and mine is also crazy, so we work out really early in the morning at 6am," her personal trainer told Women's Health. There were conflicting reports on how often Kim trains, but most sources pointed to a daily workout schedule. Other reports seemed to indicate that Kim exercises 5-6 times a week. Either way, consistency is a key element for Kim.

Kim’s favourite body parts to train. Kim Kardashian’s favorite body parts to work are the back of her legs, hamstrings and booty. 

What we know about Kim Kardashian's Diet. Kim’s diet supports her training, and her trainer provides a meal plan that gives Kim’s diet structure. Kim avoids the ‘fat trap’ of added sugars and processed carbs. It appears from several articles that she follows our Meal Plan’s approach of filling half of her plate with veggies, and incorporating the right balance of plant based protein sources. There have been recent reports that Kim has kicked off her latest body transformation by following an intermittent fasting plan for women. Intermittent fasting is one of the most effective diets for fat loss, and there are no food restrictions. The focus with fasting is not on what you eat, but when you eat it. 

Kim has a notable sweet tooth, and her weakness seems to be candy. Kim allows herself to enjoy sweets now and then and seems to be ok with treats in moderation. 

A shot from the Beginner Bootcamp home workout series. 

Does Kim have the benefit of a personal trainer, a workout program that has been designed to burn fat and sculpt her body that meets her at her fitness level? Absolutely. She also has millions in the bank, a personal chef and no doubt a team of assistants and helpers that support every aspect of her life. All true. But the fitness and meal plan that she is following is accessible to anyone in the know, and beginners can now follow her strength training & HIIT style workouts exclusively in our 30 Day Beginner Bootcamp workout series. Her diet is a common sense approach that is identical to our BodyRock Meal Plan, and if indeed she is rocking her new fitter body as a result of both training and fasting, we even have an intermittent fasting plan specifically for women’s body’s here. You don’t have to be a Kardashian to bring the power of Kim’s workout regime home. 

What other celebrities fitness routines are you curious about? Let me know in the comments!

Best,

Freddy.