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Khloe Kardashian Workout

Get That Revenge Body Glow: Unleash Your Inner KoKo with This Epic Fitness Plan!

9 Exercises

Complete Program

Nutrition Plan Included

Building this physique starts with calories. Find your own target with the TDEE calculator or get a matched plan from our meal plan library.

Ever wondered how Khloe Kardashian transformed into the ultimate 'Revenge Body' queen? Forget those fleeting fads and quick fixes; Khloe's sculpted physique is a testament to serious dedication, strategic training, and a whole lot of sweat equity. She didn't just wake up like this, darling; she worked for it! And now, you can tap into the same power that fueled her incredible journey. This isn't just another celebrity diet or a fleeting trend. The 'khloe kardashian workout' is a comprehensive, no-nonsense approach to fitness that emphasizes strength, consistency, and a healthy mindset. We're talking about heavy lifting, dynamic cardio, and a commitment to showing up for yourself, day in and day out. Ready to trade those sweatpants for some serious gains and a confidence boost that'll make you feel like the CEO of your own body? So, if you're ready to ditch the excuses and embrace a fitness regimen that's as fierce as Khloe herself, buckle up! We're diving deep into the exact 'khloe kardashian workout' routine, her go-to nutrition strategies, and the recovery secrets that keep her glowing. Get ready to sculpt, strengthen, and slay!

Michael Aubry

Founder, BasedHealth

Expert ReviewedUpdated May 28, 20269 exercises · ~60 min

This program is based on publicly available training interviews and adapted using evidence-based principles from the National Strength & Conditioning Association and American College of Sports Medicine guidelines. Always consult a physician before starting a new fitness program.

Khloe Kardashian's Training Philosophy

Understand the science behind the transformation

The Khloe Kardashian workout philosophy centers around a powerful blend of strength training, high-intensity interval training (HIIT), and targeted core work. It's not about endless cardio or tiny weights; it's about challenging your muscles, pushing your limits, and consistently progressing. Expect compound movements that work multiple muscle groups simultaneously, ensuring maximum calorie burn and muscle activation. The intensity is high, the rest periods are short, and the goal is to build lean muscle while incinerating fat. This approach creates that coveted 'toned but not bulky' physique, focusing on shapely glutes, strong legs, and a powerful core. Consistency is the name of the game, with a focus on progressive overload – always striving to lift a little heavier or perform one more rep.

Key Training Principles

Progressive Overload

Gradually increase intensity for continuous gains

Recovery Focus

Strategic rest periods for optimal muscle growth

Nutrition Synergy

Diet perfectly aligned with training goals

Khloe Kardashian's Workout Split

The exact weekly schedule Khloe Kardashian followed

Monday

Glutes & Lower Body Strength

~65 min

Exercise	Sets	Reps	Weight	Rest
Barbell Hip Thrust	4	10-12	Heavy	90s
Romanian Deadlift	4	10-12	Heavy	90s
Sumo Squat	3	12-15	Moderate	60s
Cable Kickback	3	15-20	Moderate	60s
Walking Lunge	3	12 each leg	Moderate	60s
Leg Press	3	12-15	Heavy	90s

NoteHeavy lower body day prioritizing glute development and posterior chain strength.

Tuesday

HIIT Cardio & Core

~50 min

Exercise	Sets	Reps	Weight	Rest
Treadmill Sprint Intervals	8	30 sec	Bodyweight	30s
Battle Ropes Alternating Waves	4	30 sec	Bodyweight	30s
Plank Hold	3	45 sec	Bodyweight	30s
Hanging Knee Raise	3	15-20	Bodyweight	45s
Russian Twist	3	20-24	Moderate	45s
Box Jump	4	10	Bodyweight	60s

NoteHigh-intensity cardio and core circuit to maximize calorie burn and build a strong midsection.

Wednesday

Upper Body Strength

~60 min

Exercise	Sets	Reps	Weight	Rest
Dumbbell Bench Press	4	10-12	Moderate	90s
Seated Cable Row	4	10-12	Moderate	90s
Dumbbell Shoulder Press	3	10-12	Moderate	60s
Lat Pulldown	3	12-15	Moderate	60s
Tricep Rope Pushdown	3	12-15	Moderate	60s
Dumbbell Bicep Curl	3	12-15	Moderate	60s

NoteBalanced upper body session targeting chest, back, shoulders, and arms for a lean, sculpted look.

Thursday

Rest & Active Recovery

—

NoteFull rest or light stretching and walking to allow muscle repair and reduce soreness before the second half of the week.

Friday

Legs & Plyometrics

~65 min

Exercise	Sets	Reps	Weight	Rest
Barbell Back Squat	4	8-10	Heavy	2 min
Bulgarian Split Squat	3	10-12 each leg	Moderate	90s
Leg Curl (Machine)	3	12-15	Moderate	60s
Jump Squat	4	12	Bodyweight	60s
Lateral Band Walk	3	15 each direction	Bodyweight	45s
Standing Calf Raise	4	15-20	Moderate	45s

NotePower-focused leg day combining heavy compound lifts with plyometrics for strength and athleticism.

Saturday

Full Body Circuit & Abs

~55 min

Exercise	Sets	Reps	Weight	Rest
Kettlebell Swing	4	15-20	Moderate	60s
Push-Up	3	AMRAP	Bodyweight	60s
Dumbbell Reverse Lunge to Knee Drive	3	12 each leg	Moderate	60s
TRX Row	3	12-15	Bodyweight	60s
Bicycle Crunch	3	20-24	Bodyweight	45s
Dead Bug	3	10 each side	Bodyweight	45s

NoteFull body metabolic circuit to consolidate the week's training and finish with dedicated core work.

Sunday

Daily Macro Targets

35-40%

Protein

30-35%

Carbs

25-30%

Fats

Approximately 1800-2200 kcal (adjusted based on activity level and goals)

Daily Calories

Breakfast

7:00 AM - 8:00 AM

•Protein Smoothie: 1 scoop whey protein, 1 cup spinach, 1/2 banana, 1/2 cup mixed berries, 1 tbsp almond butter, unsweetened almond milk.
•Alternative: 1/2 cup steel-cut oats with 1 scoop protein powder, berries, and a sprinkle of chia seeds.

350-450 kcal calories

Mid-Morning Snack

10:30 AM - 11:00 AM

•Greek yogurt (plain, full-fat) with a few almonds
•Hard-boiled eggs (2)

150-200 kcal calories

Lunch

1:00 PM - 2:00 PM

•Grilled Chicken or Salmon (4-6 oz)
•Large mixed greens salad with a variety of colorful vegetables (bell peppers, cucumber, tomatoes)
•Light vinaigrette dressing (oil & vinegar)
•1/2 cup Quinoa or Sweet Potato

450-550 kcal calories

Pre/Post-Workout Snack

3:30 PM - 4:30 PM (before workout) / Immediately after workout

•Apple slices with 1 tbsp peanut butter (pre)
•Rice cakes (2) with 1 scoop protein powder (post)
•Protein bar (low sugar)

150-250 kcal calories

Dinner

7:00 PM - 8:00 PM

•Lean ground turkey or lean steak (4-6 oz)
•Large portion of steamed or roasted non-starchy vegetables (broccoli, asparagus, green beans)
•Small serving of brown rice or baked potato (optional, depending on daily carb intake)

400-500 kcal calories

Evening Snack (Optional)

9:30 PM - 10:00 PM

•Cottage cheese (1/2 cup) with a few berries
•Small handful of walnuts

100-150 kcal calories

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Common Questions

How often does Khloe Kardashian workout?

Khloe typically works out 5-6 times a week, focusing on strength training and high-intensity cardio, often with her trainer Gunnar Peterson. Consistency is a huge part of her routine.

What kind of exercises are in the Khloe Kardashian workout?

Her workouts heavily feature compound strength exercises like squats, deadlifts, and lunges, combined with targeted glute work, upper body strength, and core exercises. HIIT and functional movements are also key components.

Is the Khloe Kardashian workout suitable for beginners?

While intense, many exercises can be modified for beginners. Start with lighter weights or bodyweight, focus on form, and gradually increase intensity. It's about progressive overload, so you can build up to her level.

How long did Khloe's transformation take?

Khloe's fitness journey has been ongoing, but significant visible changes became apparent over several months of consistent dedication. It's a testament to the fact that real results take time and sustained effort, not just a few weeks.

What's Khloe Kardashian's diet like?

Her diet emphasizes lean protein, complex carbohydrates, and healthy fats from whole, unprocessed foods. She focuses on portion control, mindful eating, and staying well-hydrated, allowing for occasional indulgences.

Does Khloe Kardashian use a personal trainer?

Yes, Khloe frequently trains with renowned celebrity trainer Gunnar Peterson, who helps her maintain intensity, proper form, and ensures variety in her workouts.

Can I achieve results like Khloe Kardashian's?

With similar dedication to a challenging workout routine, a clean diet, and consistent effort, you can absolutely achieve remarkable results. Remember to focus on your personal journey and celebrate your own progress, as every body is unique!

A high-protein plan delivering 180g+ protein daily for muscle building and satiety.

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Track The Foods In This Plan

Quick calorie and macro references for the staples in this workout's nutrition protocol.

Banana

105 cal

1.3g protein

Chicken Breast

187 cal

35g protein

Egg

72 cal

6.3g protein

Salmon

233 cal

25g protein

Oatmeal

154 cal

5.3g protein

Greek Yogurt

100 cal

17g protein

Browse all foods →

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