I trained like Khloe Kardashian for a week, and here’s what happened

Love or hate the Kardashians, you can’t help but admit that they have had a huge influence on pop culture’s body standards. While the morality behind their influence is debatable, I will say this; they look good. Now, out of all the Kardashians, Khloe has had the most open battle with self-image and weight loss as we’ve publicly seen her work hard over the years to achieve her dream body. She trains 5 to 6 times a week, and wakes up by 5:30 am every morning to stretch and warm-up, before she meets with her personal trainer at 6:00 am to power through a killer hour-long session which is often a combination of strength, HIIT, and boxing workouts.

As a wellness creator and aspiring #HotGirl I’m constantly trying new workouts and recipes to help me feel and look my best, so I decided to look into how Khloe did it.
I started researching by binge-watching Kardashian content (yeah super scientific stuff), stalking Khloe’s personal trainer coachjoe.paris on Instagram as well as reading Kourtney Kardashian’s lifestyle website poosh to come up with a week of Khloe Kardashian-approved workouts. So here’s what happened;

DAY 1: Cardio & Abs

Sorry Khloe, I didn’t wake up at 5:30 am. As soon as my alarm rang I snoozed it and proceeded to snooze till about 7:30 am when I eventually got up, brushed my teeth, slapped water on my face, and went down to my building gym.

SET 1
1-minute jumping rope
30-second plank
*repeat 5 times | 30-second rest
SET 2
30-second holding squat (back against the wall)
10 squat jumps
*repeat 5 times | 30-second rest
SET 3
10 push-ups (knees on the ground if needed)
10 mountain climbers (left leg/right leg is one rep)
*repeat 5 times | 30-second rest

ABS FINISHER
30-second dip side planks (move your hips from side to side in plank position)
20 crunches
*repeat 5 times

VERDICT:
I’m quite physically fit, so this workout wasn’t that challenging. I was able to get through the set in about 45 mins. To be honest, I got a bit bored as each set was repeated 5 times, and I’d have preferred a more dynamic routine.
Calories Burned: 320
Time: 45 Mins
Difficulty Level: 6.5/10
Enjoyability: 4/10

DAY 2: Box Strength

I did it. I woke up at 5:30 am but I couldn’t shake off the feeling of grumpiness, so I decided to try Khloe’s pre-workout snack of a tablespoon of almond butter and a tablespoon of jam. It gives her a power boost in her morning workout, and it worked for me! Once I got into the workout I actually started having fun, it was a combination of boxing and strength which I loved. This type of training is more my style and I could feel my heart rate elevated throughout!

SET 1
30-second quick step-ups (alternating each leg)
30-second shadow boxing (with your hand at your eye level)
*repeat 4 times | 30-second rest
SET 2
10 back lunges (on each side) with Dumbbells
10 split squats (on each side) with Dumbbells
*repeat 4 times | 30-second rest
SET 3
15 tricep dips
20-second push-ups with a hold
*repeat 4 times | 30-second rest
SET 4
30-second hip thrusts with Dumbbells
30-second single-leg hip thrusts (on each leg) with Dumbbells

*repeat 4 times | 30-second rest

VERDICT:
This one was super fun for me. You can make it more or less challenging by tweaking the weight of your dumbbells.
Calories Burned: 375
Time: 50 Mins
Difficulty Level: 8/10
Enjoyability: 8/10

DAY 3: Walk

Khloe will often do Pilates or LISS Cardio once a week, so I decided to go for a 90 mins walk at KiteBeach to enjoy the sunset. I enjoyed the fact that I didn’t have to get up at 5:30 am and the soft breeze at the beach helped clear my head after a long day at work. Khloe alwao says working out has helped her mental health “A by-product of working out is you look good. But my main focus isn’t about, ‘Oh, I need to lose 5 lbs.’ I don’t care about the scale. I feel energized and I’m ready to chase my daughter [True] around for the day. It gives you that little oomph that I need.”

Calories Burned: 249 

Time: 90 Mins 

Difficulty Level:  5/10

Enjoyability: 8.5/10  

Day 4: HIIT

I got up at 6 am (not bad) and got hyped by listening to my favourite gym playlist. I was craving a good sweat session and this was exactly that.

VERDICT: 

This felt like the most challenging workout so far. It was time-based so it allowed me to push hard and compete against the timer to get as many reps in as I could. As a newfound member of the early risers club, I was super proud that I had already gotten my workout in by 7 am, and this gave me an endorphin boost that helped me stay productive all day! 

Calories Burned: 405 

Time: 45 Mins 

Difficulty Level: 8.5/10 

Enjoyability: 8/10 

Day 5: Full-Body Strength 

For Day 5 I decided to go all out with a full-body strength workout straight from Khloe’s Instagram. This workout required more equipment than what was available in my building gym so I went to a commercial gym to get this one in. 

Final Thoughts

After a week of training like Khloe, I have some newfound respect for this Kardashian. Her workout routine is very well-rounded and I feel like I worked every part of my body. I enjoyed most of the workouts but if I had to pick one to add to my routine it would be Day 2 because it was challenging but also accessible to do at home. Khloe has gotten amazing results through her workouts but it’s important to note that she follows up with a strict diet to achieve her goals and fuel her body. I wouldn’t say I saw a difference in my physique but I felt the benefits of being an early riser, I hope I stick to it! 

Read some more of our print Summer 2022 Issue here.