Khloé Kardashian’s dedication to fitness isn’t just about showing up—it’s about showing up early.
According to her longtime trainer Joel Bouraima, better known as Coach Joe, she arrives 30 minutes before every session to stretch and warm up, even when workouts start at 6 a.m.
Now, Coach Joe has adapted Khloé’s full Monday-through-Friday workout routine for people training at home with minimal equipment.
No gym membership required—just commitment and maybe a jump rope.
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Why Khloé’s Routine Works
Coach Joe emphasizes consistency and preparation as Khloé’s secret weapons.
No matter what time Khloé and I are working out, she’s always at the gym 30 minutes before to stretch and warm up, that way we really have a full hour of exercising together. And yes, even when we start at 6 a.m., she’s in her gym at 5:30 a.m. stretched and ready for me.
While Khloé trains in a professional home gym with full equipment, Coach Joe modified each session so readers can replicate the workouts using bodyweight exercises and minimal gear.
The result? Five challenging workouts designed to build strength, endurance, and cardiovascular fitness—all from home.
Monday: Full-Body Circuit Burn
Mondays kick off with high-intensity circuit training combining cardio, strength, and core work.
Set 1
- 1-minute jumping rope
- 30-second plank
- Repeat 5 times
- 30-second rest
Set 2
- 30-second wall squat hold (back against wall)
- 10 squat jumps
- Repeat 5 times
- 30-second rest
Set 3
- 10 push-ups (knees down if needed)
- 10 mountain climbers (left leg/right leg counts as one rep)
- 5 sets total
- 30-second rest
Set 4
- 30-second dip side planks (move hips side to side)
- 20 crunches
- Repeat 4 times
This routine targets multiple muscle groups while keeping heart rate elevated for maximum calorie burn.
Tuesday: Lower Body Power Day
Tuesday focuses on legs and glutes with explosive movements and strength holds.
Set 1
- 30-second quick step-ups (alternating legs)
- 30-second shadow boxing (hands at eye level)
- Repeat 4 times
- 30-second rest (optional between sets)
Set 2
- 10 back lunges (each side)
- 10 split squats (each side)
- Repeat 4 times
- 30-second rest
Set 3
- 15 dips (hands on bench/chair/couch, legs straight—bend knees if too challenging)
- 20-second push-up hold halfway down (knees down if needed)
- Repeat 4 times
- 30-second rest
Set 4
- 30-second hip thrusts (squeeze glutes at top, don’t lift hips too high)
- 30-second single-leg hip thrusts (each leg)
- Perform both exercises consecutively, repeat 4 times
- 30-second rest
Hip thrusts are particularly effective for building glute strength and improving posterior chain activation.
Wednesday: Active Recovery
Midweek calls for strategic rest.
Khloé uses Wednesdays for Pilates or basic cardio sessions on her own—lower intensity work that promotes recovery while maintaining movement.
Options include yoga, stretching, walking, or gentle cycling.
Recovery days prevent burnout and reduce injury risk while supporting muscle repair.
Thursday: Upper Body + Core Challenge
Thursday brings upper body and core strength into focus with varied push-up techniques and stabilization exercises.
Set 1
- 30-second high knee jumps (knees reaching hip level)
- 30-second lateral and front raise jumps (30 seconds frontal arm raises, 30 seconds lateral arm raises)
- Repeat 4 times
- 30-second rest
Set 2
- 15 push-ups (5 wide stance, 5 regular stance, 5 close stance—knees down if needed)
- 30-second shoulder tap plank (alternate tapping opposite shoulder while holding plank)
- Repeat 4 times
- 30-second rest
Set 3
- 10 kneel-to-squat (start kneeling, bring one foot forward then the other into low squat, return to kneeling without standing)
- Repeat 4 times, alternating which foot leads
- 30-second rest
Set 4
- 30-second side planks (each side)
- 30 seconds alternating bicycle crunches
Varying push-up hand placement targets different portions of chest, shoulders, and triceps for comprehensive upper body development.
Friday: Power Finisher
Fridays end the training week with explosive movements and metabolic conditioning.
Set 1
- 10 inchworm push-ups (stand, bend to touch ground, hand-walk to push-up position, complete one push-up, hand-walk back, stand)
- 30 seconds jumping jacks (clap hands overhead)
- Repeat 4 times
- 30-second rest
Set 2
- 10 alternating split squat jumps
- 15 seconds split squat hold (each side, back knee close to ground)
- Repeat 4 times
- 30-second rest
Set 3
- 30 seconds crossed mountain climbers (right knee toward left elbow, left knee toward right elbow)
- 30 seconds back extensions (Superman position—lie face down, lift arms and legs off ground simultaneously)
- Repeat 4 times
- 30-second rest
Set 4
- 10 burpees (no push-up, move quickly)
- Repeat for 4 sets, one minute each
Burpees provide full-body conditioning and cardiovascular challenge—finishing strong sets the tone for weekend recovery.
Making the Routine Your Own
While Khloé trains with professional equipment, these bodyweight modifications deliver comparable results when performed consistently.
Key principles for success:
- Warm up properly — Follow Khloé’s lead with 30 minutes of stretching before starting
- Focus on form — Quality over quantity prevents injury and maximizes results
- Progress gradually — Modify movements as needed, advancing as strength builds
- Stay consistent — Five days weekly creates sustainable fitness habits
- Listen to your body — Rest when needed, push when possible
Minimal equipment needed includes a jump rope, sturdy chair or bench for dips and step-ups, and enough floor space for planks and push-ups.
Resistance bands or light dumbbells can add challenge once bodyweight becomes manageable.
The Mindset Behind the Movement
Coach Joe’s insights reveal that Khloé’s fitness success stems not from secret exercises but from unwavering commitment.
Showing up prepared, even at 5:30 a.m., demonstrates the discipline required for lasting transformation.
This five-day program balances intensity with recovery, targeting all major muscle groups while building cardiovascular endurance.
Whether working toward weight loss, strength gains, or improved overall fitness, consistency with this routine delivers results—no celebrity gym required.
