Khloe Kardashian Workout: Get Her Weight Loss Secrets

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Khloe Kardashian Workout | Wednesday

Here’s the Khloe Kardashian workout for Wednesday. Today’s focus is legs, biceps, back and abs. Gunnar Peterson likes to switch what Khloe does each gym session.

For weights, he slightly adjusts Khloe’s plane of motion. For cardio, he finds different things to bring her heart rate up. In doing so, he keeps the workouts fun & interesting. It also challenges Khloe’s body to adapt to different kinds of training.

Khloe-Kardashian-Workout-Body-Outfit
Khloe Kardashian Instagram

Wednesday Workout Routine:

  • 10 min cardio warmup.
  • Do 1 set of each exercise in the circuit (below).
  • 15 Min HIIT Cardio.
  • Repeat the circuit 2-3 more times.
  • In between each circuit, do 10-15 mins of (HITT) High Intensity Intervals Training cardio.
ExerciseSetsReps
Wide Dumbbell Squats115-20
Forward Lunges115-20
Side Lunges with Twist115-20
Skater Lunge115-20
Stability Ball Leg Curls115-20
Cable Lat Pulldowns115-20
Dumbbell Rows115-20
Dumbbell Bicep Curls115-20
Crunches120-24
Reverse Crunches120-24
Side Bends120 per side
Switch to Cardio115 Min

Do one set of each exercise then move onto the next exercise. Rest one minute each time you complete the entire circuit. After one circuit is done, Gunnar Peterson has Khloe Kardashian do 15 minutes of cardio–she can do any kind of High Intensity Interval Training.

One of her favorite ways to add cardio to the middle of her routine is to box. Gunnar holds mitts, and Khloe punches and kicks them. She says:

Well I love to box. I’ve always boxed. I just love it. I’m good at it. I get the circuit really well…I don’t get bored with it, and you shed weight when you do it. With Gunnar, we even do boxing as a warmup.

Khloe’s trainer, Gunnar Peterson, says getting the best body you can requires proper form. This is especially true when you’re doing Wide Barbell/Dumbbell Squats:

Imagine that you’re about to sit in a chair, keeping your back straight, eyes straight ahead, and your body spread from your heels to the balls of your feet. As you push yourself back up, imagine you have a rope around your belt buckle and someone’s tugging on it form the ceiling to pull you up. Think about actively pushing through your heels.

Khloe Kardashian Workout | Thursday

The Khloe Kardashian workout routine on Thursday works the chest, arms & abs. It may seem strange that Khloe does as much work for her upper body, as she does for her lower body.

But, her trainer says that you need to work your entire body, if you want that hourglass figure. Plus, having longer arms adds to the effect of making your waist look smaller.

Thursday Workout Routine:

  • 10 min cardio warmup.
  • Do 1 set of each exercise in the circuit (below).
  • 15 Min HIIT Cardio.
  • Repeat the circuit 2-3 more times.
  • In between each circuit, do 15 mins of cardio.

For HIIT cardio, Gunnar switches up the cardio Khloe uses each gym session. In doing so, he keeps the workouts fun & interesting. It also challenges Khloe’s body to adapt to different kinds of training.

ExerciseSetsReps
Dumbbell Chest Press 115-20
Medicine Ball Push Ups115-20
Dumbbell Flys115-20
Overhead Shoulder Press115-20
Dumbbell Curls115-20
Lateral Dumbbell Raises115-20
Cable Pressdowns115-20
Triceps Extensions115-20
Crunches120-24
Reverse Crunches120-24
Stability Ball Crunches120-24
Stability Ball Climbers120-24
Planks130 secs
HIIT Cardio115 Mins

Do one set of each exercise in the circuit, then rest for one minute. Depending on your fitness level, repeat the circuit 2-3 times. Each time a circuit is complete, Gunnar Peterson has Khloe Kardashian do 15 minutes of High Intensity Interval (Cardio) Training. If he notices that she’s getting bored, Gunnar splits her cardio into 3 different bouts/routines of 5 minutes each.

About Khloe’s work ethic in the gym, Gunnar Peterson says her secret is simple:

She gets after it every day, and does not miss. She works hard, she’s intense. And, she makes the right choices outside of the gym. That’s her ‘secret’.

Khloe Kardashian Weight Loss

 

Khloe Kardashian Workout | Friday

Here’s the Friday Khloe Kardashian workout routine. After finishing today’s workout, you have the weekend to rest. Also, you if you’ve missed an upper or lower body workout, use Saturday or Sunday to finish your routine for the week.

Friday Workout Routine:

  • 10 min cardio warmup.
  • Do 1 set of each exercise in the circuit (below).
  • 15 Min HIIT Cardio.
  • Repeat the circuit 2-3 more times.
  • In between each circuit, do 15 mins of cardio.
ExerciseSetsReps
Wide Dumbbell Squats115-20
Forward Lunges115-20
Side Lunges with Twist115-20
Skater Lunge115-20
Stability Ball Leg Curls115-20
Cable Lat Pulldowns115-20
Dumbbell Rows115-20
Dumbbell Bicep Curls115-20
Crunches120-24
Reverse Crunches120-24
Side Bends120 per side
Switch to Cardio115 Min

After one circuit is done, Gunnar Peterson has Khloe do any kind of High Intensity Interval Training. She does 15 minutes of this cardio. Then, they do another workout circuit, followed by another round of cardio.

Gunnar uses a high rep range for Khloe. This helps with the goal of her workout: to lose weight and create a long & lean, toned body.

Extra Cardio For Weight Loss

In addition to working with Gunnar for circuit training, Khloe also finds time to get in additional workouts. She says:

I do either Pilates or I go to Equinox gym and I make sure to do cardio.

Khloe says that she does extra cardio on the weekend, saying:

On the weekend I have a gym in my community. I try to just do cardio. You just turn on some junk TV and you don’t realize what you’re doing, I love that!

Khloe Kardashian Weight Loss 2015

Learn more about Khloe’s workout routine on the next page.

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