Khloé Kardashian's 90-Minute Workouts Make Her Feel Like A 'Badass'
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It is hardly a secret that Khloé Kardashian has been into fitness for years. (Revenge Body anyone?) Her home gym is #goals, loaded with strength and cardio equipment options galore that she uses with her trainer, Joel Bouraima (or Coach Joe).
It isn't easy to keep up with Koko's current workout routine, either. A peek at her IG stories reveals its intensity could rival any of her sisters' contouring. Yet, her fitness goals have changed drastically in recent years. Amid her hectic schedule, which includes filming The Kardashian's, being a mom to her two children, multiple K-business ventures. and more, she has adopted a more holistic view of wellness and health. It's a healthy mindset she hopes to pass on to her children.
Here's what Khloé's workout routine looks like currently—and what movement means to the star now.
Khloé works out four to five mornings a week.
Though her preferred workout time is later, Khloé sets her alarm early to get a sweat before the sun and her children rise. "I'm a morning workout type of girl," she says. "My ideal time if I could pick would be a 10 a.m. workout. Realistically, I work out around 6 a.m., which means I get up at five and I'm downstairs by 5:30 a.m. I work out and then I wake my daughter up at 7 a.m."
Does she want to be up at that hour? "No," Khloé admits. It's worth it, though. "I know it will make me feel so good to start my day like that. It keeps the rest of my day really on track. You gotta do what you gotta do."
Not all mornings give her time for her routine, though, and that's okay too. "I try to work out about four to five days a week," she says. "It obviously varies, if I have more shoots or now that my daughter's in school, for instance. I do carpool every day so it has to work with everything."
Khloé's workout includes cardio and strength intervals.
When she does hit the gym, she makes it count with lengthy sessions. "I like to do circuit training mixed in with cardio intervals," Khloé says. "I have an hour workout with a trainer."
The exact moves (think planks, situps, pushups, and squat variations) are always different. "Every day is different, working different body parts," she says. "Whatever circuit training we're doing that builds muscle, in between I do either jump-roping, use the Hydrow rower, or the stair climber to get my heart rate going. It's conditioning your heart to make sure your heart is strong and it's a good way to burn calories."
For a quick-and-sweaty way to get her heart rate revving in no time, "I will do 2-minute intervals on the Hydrow Wave rower," Khloé says. "It's a killer and you're just dripping."
"I'm not someone who can work out by myself," she adds. "The thing that I love about Hydrow is, even if you don't have a trainer, you still have someone on your screen bossing you around. I need that guide to be able to follow along right there."
She never misses her pre-sweat stretch.
No matter how hectic her schedule is, Khloé will wake up earlier for stretching. It's a non-negotiable for her. Three knee surgeries and a few slipped discs in her rear view mirror mean she doesn't mess around when it comes to protecting her bod and injury prevention. "I go in about 30 minutes prior, and I do stretching and some cardio warm-ups," she says. "Then, I'm ready for my full hour."
Khloé compares her pre-workout routine to warming up a car: "It takes a minute," she says. "I can't just jump straight into a workout. I spend 15 to 20 minutes stretching and really taking my time. Getting older is no fun."
She credits her consistent stretching with avoiding aches and injuries. "I'm a big advocate for stretching, and I also think it centers me a little bit," she says, "I don't think people focus on stretching as much as they should. Every trainer always applauded me because I don't really get hurt in the gym."
Her cardio warm-ups usually include walking on the stair climber or the treadmill, but she's not trying to break a sweat...yet. "It's to get my body going," she adds. "I'm still preserving some energy for what my trainer is about to do to me."
Her fitness goals have shifted a lot in recent years.
Her former focus on weight loss has evolved to aiming for all-around wellness. "I used to have really planned out goals I wanted to achieve," Khloé says. "When I was younger I used to think, 'I want to lose 30 pounds,' and it wasn't really realistic and I would never meet those goals."
Now, Khloé hits the gym for different reasons. "What I do now is so much about my mental health," she says. "I'm in such a good place—physically I feel so strong and I'm so proud of my fitness journey. It's taken years but I'm proud of where I am today. It's not about an aesthetic at this point. It's about mentally feeling really great. I love the way I feel."
That doesn't mean she isn't pushing herself to perform, though. "My fitness goals are focused on competing with myself," she says. "It's about being consistent. I have to give myself this hour and a half, and it changes my whole day."
She struggles through leg days too, don't worry.
"I both love and hate working out my lower body," Khloé says. "I know it looks so good when you do it, but I don't have very strong legs. I try and just cannot build great muscle in my thighs. It's really hard, but I love doing it."
Her newfound rowing routine has made working her legs a bit more interesting lately. "It really builds a lot of endurance, which I really love," she says. "Mentally, I love how meditative it can be. I love the consistency of that motion, and I love hearing the waves on water."
And, she's noticed results pretty quickly. "I have stamina since I started rowing consistently," she says. "It was super challenging for me at first. It's exhausting in the best way for my lower body and upper body."
Khloé's secret for strong abs? Consistency.
Skip the fancy moves—she's all about simply keeping up a regular core routine. "I think abs are really just about consistency," she says. "I don't think it's about doing anything too intricate. You have to just do it every single day."
Her go-to for strong, toned abs is a stability ball situp. Dragonflies (or, dragon flags) are also an abs burner on her list. Unfamiliar? Here's how Khloé describes it: Start lying on your back on a bench, gripping it with your hands near your head, and lift your legs and most of your torso as vertical as you can in the air. Then, slowly lower everything down.
She also loves the abs roller, or abs wheel. "It's so effective and brutal," Khloé says.
Sometimes True joins her in the gym.
Khloé is quick to clarify True isn't actually working out. "I don't ever push working out on kids, but I think it's also good for your kids to see that the parents are taking care of themselves."
But Khloé's mini workout buddy will pop down if she wakes up early and watch her mama sweat. Sometimes, True adds some resistance to her sled by sitting on it or mimics mom's moves. Or, "If I'm jumping rope, she thinks it's so funny and silly. So she'll try stuff like that."
BTW, Khloé's gym is fully loaded "with a little bit of everything—squatting machines, TRX, a Stairmaster, treadmill"—and the totally unexpected. She installed a strip of turf in her gym to push and pull a sled for total-body conditioning.
"I always feel so accomplished and badass after my workouts," Khloé says. "I've never regretted being in the gym. I regret if I push the snooze button and don't get in the gym." You can say that again!
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