When it comes to working out, Khloe Kardashian’s schedule is no joke—and she has an unbelievable body transformation to prove it. “A lot of people ease off their fitness routines after summer, and then ramp it up again after the holidays to do damage control,” writes Khloe on her app, adding that she tries to be consistent year-round. “If you stay ready, you never have to get ready.”
It’s common knowledge that consistency is key to achieving results. Research shows that the benefits of exercise are cumulative and that committing to a regimen will help increase your metabolic rate, cardiovascular strength, physical strength, flexibility, and motor control; studies show it also reduces stress and boosts concentration. Whereas skipping days affects your motivation, endurance, metabolic aspects, and risk of injury.
But this doesn’t mean you must commit to doing the same tired thing every day to reach your #fitgoals. “One of the most valuable things I’ve learned is to constantly change up my workouts,” Khloe shares. “If you’re always doing the same type of workout, your body becomes immune to it, and you stop seeing the results you were previously seeing.” The idea is to keep your body guessing. Khloe says she does this by incorporating different types of cardio, including SoulCycle and Rise Nation, and strength training that focuses on different body parts on different days. From the looks of her toned body, it’s working.
Check out Khloe’s hardcore 7-day fitness plan below, which was originally shared with fans on her site. Every day is totally different and meant to challenge your body, she says of the routine.
Day 1: Cardio
“This is often my dreaded running day,” writes Khloe. “I hate running, so this one is hard for me, but I’m so much faster than I was at the beginning of summer! I’m proud of myself for that.” To change things up, she sometimes swaps in a boxing condition session. “[It’s] crazy hard, but really fun and makes time fly,” she says.
Day 2: Legs and Butt
“This is my FAVORITE day,” Khloe says. She follows a series of glute activation exercises, including jump squats, lunges, and leg lifts with ankle weights, by Lyzabeth Lopez.
Day 3: Abs and Core
“These muscle groups definitely deserve their own day,” she writes. “Moves that target your core often incorporate balance, cardio, and full-body engagement, resulting in a calorie-torching workout.” She likes to use a boso ball, as seen in the clip below, for extra challenge.
Day 4: Cardio
Khloe does another round of cardio midweek. She highly recommends a spin class: “There’s so much energy and enthusiasm in a class like SoulCycle that you often push yourself further than you thought you could go.”
Day 5: Arms
Khloe admits it can be hard to dedicate an entire workout to arms, but promises the sculpted results from weights and resistance bands are worth it. “Arms are my least favorite body part to work on…Progress can be really hard and tough,” she says. To make a challenging arm workout more fun, she suggests working with a partner (her go-to fitness buddy being Kourtney).
Day 6: Full Body
One of Khloe’s favorite ways to work her entire body is with battle ropes. Just 10 minutes on the ropes will get the job done. Start in a squatted position, lean forward with a flat back, and then begin doing a basic alternating wave to work multiple muscles at once. Then, try intervals standing in a lunge or on a boso ball. “Full-body workouts are powerful and taxing, so you probably only want to do these once a week to avoid burnout,” she writes.
Day 7: Recover
Remember that resting is just as important as working out. “Your muscles need time to repair and you need time to recharge,” says Khloe. But this doesn’t necessarily mean lounging around in your athleisure all day. “It’s a great day for stretching, foam rolling, soaking in a therapeutic bath, or doing some yoga.”