Kourtney Kardashian’s Workout Routine and Diet Plan

Kourtney Kardashian’s Workout Routine and Diet Plan

Grab all the details of the American media personality, socialite, and businesswoman Kourtney Kardashian’s workout routine and diet plan, and also find out how she maintains her well-structured physique throughout the year.

Her full name is Kourtney Mary Kardashian Barker she was born on April 18, 1979, in Los Angeles, California. You probably remember her in a reality television series they made with her family called Keeping Up with the Kardashians

Kourtney Kardashian’s well-structured physique is like that of a Goddes, and many of her fans admire it. To maintain it throughout the year she follows a workout and diet plan that works in her best interest. 

So within this post, we will provide you with all the details of Kourtney Kardashian’s workout routine and diet plan that enables her to maintain her lean and toned physique all year round. Just keep reading.

Kourtney Kardashian’s Workout Routine

Kourtney Kardashian’s Workout Routine

image source @kourtneykardash Instagram

When it comes to her workout routine, Kourtney likes keeping it simple. Her training routine is pretty simple in nature but effective and intense at the same time.

This means that her workout routine doesn’t require her to have a fancy gym membership, she can easily do it from anywhere even in the comfort of her home.

Most of the exercises incorporated in her workout routine are bodyweight exercises like mountain climbers, burpees, sit-ups, and push-ups and these can be performed from anywhere.

She works out 3 to 4 days a week under the supervision of her trainer Don Brooks, and her workout sessions last for about 45 to 60 minutes.

Despite keeping her workout routine simple, Kourtney ensures to take it very seriously. Even when she has a tight schedule she makes sure to create some time to exercise.

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Now let’s have a looks at her training styles in detail one by one;


Kourtney starts her training sessions with a ten-minute jump rope. This not only provides great cardio but also a great exercise to warm up her body. After that, she goes ahead and performs some squats and brisk walking to further loosen up and relax her muscles.

After warming her body properly she goes ahead to perform her cardio workout routine in a HIIT form. It includes the following exercises;

  • Jumping rope- (2 minutes)
  • Static planks or squats- (1 minute)

Performing her cardio routine in a HIIT style helps her speed up her metabolism rate which promotes rapid fat loss. Well, that explains her slim and toned physique that impresses her fan whenever she wears a bikini.

Another cardio exercise that Kourtney likes performing is boxing. This helps her work on her cardiovascular endurance and tones up her arms.

Butt workout

Despite having good butt genetics, Kourtney also ensures to work hard to maintain her bubble butt in great shape. Her butt workout routine includes the following exercises;  

  • Plié squats- (20 reps)
  • Donkey kicks- (20 reps) (on each leg)
  • Reverse lunges- (20 reps on each leg)
  • Single-leg glute bridges- (20 reps on each leg)
  • Jump squats- (20 reps)

Kourtney performs the above-mentioned exercises two times in a row. So if you wish to have a butt like hers be prepared to face the pain of the workout.

Legs workout

To have a great body, one has to ensure that he/she gives enough effort to building their lower body muscles. Because of this Kourtney focuses on a leg workout that is intense but effective.

She also includes resistance bands during her leg workout to increase the resistance on certain exercises.

Kourtney Kardashian includes the following exercises in her leg workout;

  • Squats with arm rows- (20 reps)
  • Jump squats with rows- (20 reps)
  • Squat jumps- (20 reps)
  • Forward and backward jumps with rows- (20 reps)
  • Side-to-side jumps- (20 reps)

She performs three rounds of the above-mentioned exercises, and that is the intensity the lower body muscle needs to develop and get toned.

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Abs workout

To maintain her ripped and toned midsection, Kourtney performs workouts that improve her core strength and stability and also burn off excess fats from her abdominal area. She performs the following exercises to train her abs;

  • Push Ups- (30 seconds)
  • Push Ups with alternating knees to the chest- (30 seconds)
  • Jackknife push-ups- (30 seconds)
  • Alternating extended knee to elbow- (30 seconds)
  • Jump squats landing on a Bosu ball- (30 seconds)

Kourtney also goes for three rounds on the above-mentioned exercises.

Compound movements

When it comes to weight lifting Kourtney’s favorite weightlifting exercise is the weighted squat cleans. She likes performing it with either a sandbag or a kettlebell. This stimulates different muscle groups and also burns a lot of calories.

Kourtney Kardashian’s Diet Plan

Kourtney Kardashian’s Diet Plan

image source @kourtneykardash Instagram

Kourtney Kardashian’s diet plan consists of healthy and nutritious food items that not only help her keep her body in great shape but also make her feel great.

Kourtney Kardashian’s diet plan consists of a medium portion of lean proteins and fats and a low to medium portion of carbs. She sometimes likes following a keto diet when possible.

Below is a detailed overview of Kourtney Kardashian’s diet plan;

Meal 1- Pre-Breakfast

  • Collagen supplement
  • Apple cider vinegar
  • 1 glass of water

Meal 2- Breakfast

  • Whole-grain oatmeal (adding honey, bee pollen, and seasonal fruits to it)

Meal 3- Lunch

  • Salad (jazzed up with chicken or salmon and dressed in ginger or balsamic vinegar)
  • Green tea

Meal 4- Dinner

  • Homemade soup (made with sweet potatoes, asparagus, and beets) OR
  • Turkey chili


  • Fresh fruits 
  • Veggies
  • Hummus
  • Raw almonds

Kourtney Kardashian’s Supplements

Kourtney Kardashian takes the following supplements to help fuel her gains.

  • Apple cider vinegar
  • Collagen
  • Bee pollen
  • Bone broth
  • Manuka honey


Well, that’s all about Kourtney Kardashian’s workout routine and diet plan. We hope it will give you the motivation you need to start on your fitness journey.

You can use the info provided in this post as a reference to structure your own workout and nutrition plan based on your fitness level and training experience.

Make sure you be patient when you decide to follow this fitness regime because results will come overnight. However, if you stay consistent with both your workout and diet plan you will be able to see results in a short period of time. 

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