For years, Kim Kardashian has set not just beauty but fitness trends too, her physique often sparking discussions and debates. Whether it’s her controversial crash diet to fit into Marilyn Monroe’s dress or her rock solid commitment to strength training, Kardashian is known for her disciplined approach to fitness. At 44, she is stronger than ever, and her workout routines—regularly shared via Instagram Stories—proves that her time in the gym is anything but ordinary.

Although Kardashian's workout routine is undoubtedly demanding, it's flexible enough for various fitness levels. Newbies can begin with bodyweight variations of these exercises before advancing to heavier weights. The bottom line? Discipline and commitment are more important than anything else.

Kim Kardashian's fitness journey demonstrates that building a toned, toned body requires effort, patience, and a commitment to pushing beyond comfort levels. Whether you're a veteran gym rat or a beginner, learning from her regimented routine can assist you in working toward your own fitness aspirations with confidence.

How to Train Like Kim Kardashian?

Crafted by her trainer Senada Greca, Kardashian’s routine is designed for maximum strength and toning. From heavy weightlifting to targeted lower-body exercises, her workouts emphasize consistency, progressive overload, and pushing past limits. If you’re looking to train like the SKIMS mogul, here’s a breakdown of the exercises she swears by. Let's keep up.

Romanian Deadlifts

Kardashian begins her exercise with a series of Romanian Deadlifts (RDLs), titling her post "Leg day RDLs." RDLs are a compound exercise that is a strength training classic, prized for its effectiveness at enhancing hip mobility and glute and hamstring strengthening. Unlike deadlifts, RDLs concentrate on slow-moving motion, working the posterior chain and increasing flexibility.

For individuals looking to build lower-body strength, RDLs may be a lifesaver, helping to create better posture, improve athletic performance, and minimize the risk of injury.

Heavy Lifting

Kim Kardashian does not shy from weights. She was in one of her Instagram clips doing Romanian Deadlifts (RDLs) with a trap bar that weighed heavy weights. The exercise has the advantage of improving the mobility of the hips and also making the glutes, hamstrings, and lower back strong. RDLs, fitness enthusiasts say, are essential to improve athletic function as well as general functional strength.

Kardashian captioned the photo "Leg day RDLs," highlighting that these lifts are an important part of shaping her lower half. With proper form and slow movement, RDLs assist in developing muscle endurance and definition—two aspects Kardashian focuses on in her training.

Hamstring Curls

Resting on her back as she does hamstring curls using a roller, Kardashian identified the difficulty with this exercise by commenting, "@senada.greca is always giving me a "slow down," but I literally couldn't today. These hamstring curls are KILLER!"

Hamstring curls work the hamstrings, an important muscle group that flexes the knee and moves the thigh. They are necessary for staying strong in the lower body, avoiding injury, and enhancing running and jumping ability. Through slow, controlled reps, Kardashian is able to maximize muscle activation and squeeze out every rep.

Hip Thrusts

Even though Kardashian was famous for having a curvaceous physique, she voluntarily made it public how much she dislikes hip thrusts, with "I hate these hip thrusts! [Senada] makes me do them three times a week! Consistency is key!

Hip thrusts are a basic movement to develop strong glutes. They also help maintain improved posture, enhance athletic performance, and enhance lower-body power. Kardashian's routine features a leg extension machine and a bench combined to help lift her thrusts higher with a deeper range of motion. Although not her top choice, she admits their effectiveness, reiterating that sometimes the toughest exercises are the best.

Step-Ups

Another Kardashian staple is step-ups, which she called "deadly but a must." An easy yet extremely effective movement, step-ups work the quadriceps, hamstrings, and glutes.

A functional exercise that enhances balance, coordination, and unilateral leg strength, step-ups are perfect for athletes and regular fitness enthusiasts alike. By adding step-ups to her routine, Kardashian is guaranteed to keep her muscles symmetrical and overall lower-body endurance in check.

Standing Cable Abductions

Wrapping up her workout routine, Kardashian posted a video doing standing cable abductions, a side leg raise on a machine.

This is an exercise that works the hip abductor muscles, which keep the pelvis stable and support proper leg action during walking or running. They not only add mobility to the hips but also minimize the chance of injury when performing fast side-to-side actions.

Kim's Fitness Mantra

Aside from the mechanics of her routines, Kardashian hones in on two fundamental concepts of fitness—consistency and creativity. She consistently includes heavy weights in her training to be strong, and she mixes and matches her exercises to keep the process interesting.

Her fitness is not about solutions but about permanent, long-lasting development. When she suggests what her followers need to do to become more healthy and fit, it's the achievement of smaller goals and compliance with them. This idea can go beyond aesthetics; it's not only becoming stronger, but healthier and self-assured too.

Wrist strengthening exercises play a crucial role in building muscle strength, improving flexibility, and enhancing the range of motion in the wrist joints and tendons. They are particularly beneficial for athletes like boxers, gymnasts, and tennis players, as well as individuals at risk for conditions such as carpal tunnel syndrome. Regular wrist exercises can help prevent injuries and improve overall wrist health.

Many wrist exercises can be performed easily at home using light weights like dumbbells or household items such as water bottles or soup cans. However, it’s wise to consult your healthcare provider before starting any exercise routine to ensure it’s safe for your medical condition. A physical therapist can also guide you through the correct techniques to avoid strain or injury.

Finger Stretch

A simple stretch can effectively warm up your wrists and fingers before moving on to more demanding exercises. Begin by sitting comfortably with your elbow bent at a right angle. Make a fist, then slowly open your hand, stretching and spreading your fingers wide. Perform several repetitions with both hands. This exercise is also helpful during activities that require repetitive motion, like typing.

Wrist Extension With Dumbbell

For this exercise, sit in a chair with your forearm supported on a table and your hand hanging over the edge, palm facing down. Holding a 2- or 3-pound dumbbell, slowly lift your hand toward the ceiling, keeping your forearm steady. After fully extending your wrist, hold briefly, then lower it back down. Aim for two to three sets of 10–15 repetitions. Beginners can start without weights and gradually progress.

Dumbbell Wrist Flexion

Continuing with the dumbbell, flip your hand so your palm faces the ceiling. Flex your wrist upward, lifting the weight toward the ceiling, hold for a few seconds, and return to the starting position. Complete two to three sets of 10–15 repetitions. Like extensions, this flexion movement can also be practiced without weights by gently pulling your hand back with your other hand.

Prayer Stretch

To stretch the wrists and forearms, press your palms together just below your chin in a prayer position. Keeping your fingers together, slowly lower your hands until you feel a stretch along the inner arms. Hold for 15–30 seconds and repeat two to four times.

Steeple Stretch

Start in the prayer position and splay your fingers and thumbs apart as wide as possible, then bring your palms back together. Perform several repetitions throughout the day to maintain flexibility.

Wrist Supination With Dumbbell

Wrist supination involves rotating your wrist so your palm faces up. Sit with your forearm on a table and your wrist over the edge, holding a light dumbbell like a hammer. Slowly turn your hand until your palm faces the ceiling, hold, then return to the start. This exercise can also be done without weights.

Wrist Pronation With Dumbbell

The opposite of supination, pronation means turning your wrist so your palm faces downward. Hold the dumbbell vertically and rotate your wrist until your palm faces the floor. Perform two to three sets of 10–15 repetitions. For balanced strengthening, alternate between supination and pronation exercises.

For years, the definition for a "good" cardio session was simple- the more intense, the better. From sprinting to spinning classes, and lately, the HIIT workout, the fitness culture has always emphasized intensity over endurance. But a quiet revolution is brewing—one that's rewriting old notions about endurance, recovery, and performance. It's referred to as Jeffing, and it's nothing new—but its science-supported advantages are catching on with a fresh generation of runners, recreational athletes, and even endurance experts who want to train smarter, not harder.

Created by retired Olympian Jeff Galloway, Jeffing is a formal run-walk system intended to increase endurance, lower the threat of injury, and improve overall running performance. And yet, ironically, despite its effectiveness, the system is seen to feature prominently in marathon training programs, trail running, and even ultra-endurance events. As we redefine good cardio in an age more attentive to burnout and overtraining, Jeffing provides something revolutionary: permission to slow down—to go further.

So why is this hybrid strategy catching on now? And might Jeffing be the sustainable cardio solution that HIIT was never designed to be?

What Is Jeffing?

Named after American Olympian Jeff Galloway, Jeffing is a run-walk approach intended to make running easier, more enjoyable, and surprisingly, more efficient. Galloway, who ran in the 1972 Olympics and has a personal best of 28 minutes in the 10k, came up with this technique to prevent runners from getting injured, keep their stamina, and actually enjoy the experience.

Rather than forcing through tiredness until your posture breaks or you're put out by injury, Jeffing provides for walking breaks at intervals to reboot your muscles and your breathing—offering a perfect approach for newcomers and experienced runners alike.

Let's dispel the myth first: Jeffing does not equate to "quitting" running or compromising on a less efficient workout. Actually, walk-run intervals are an established training mechanism in endurance sports. Trail runners, ultramarathoners, and even top athletes make regular use of walk breaks—particularly when they are running long distances or tackling hills.

No matter if you're training couch to 5K or just training for the next marathon personal record, Jeffing allows you to control heart rate, fine-tune respiratory patterns, and alleviate joint impact but still achieve cardiovascular and muscle training benefits. Intervals at your service , smarter and easier.

One study, reported in the Journal of Science and Medicine in Sport, compared finishers of marathons who employed the run-walk technique with those who ran non-stop. The outcome was dramatic: Jeffers finished the 26.2-mile marathon in essentially the same amount of time as conventional runners (times were 4:14–4:34 for Jeffers vs. 4:07–4:34 for runners).

But here's the kicker—Jeffers reported significantly less muscle pain and fatigue afterward. For anyone concerned about injury prevention or longevity in their running journey, this benefit is hard to ignore.

How Jeffing Works?

Running for long durations is demoralizing—particularly for beginners. The thought of hammering the road continuously for 30, 60, or even 90 minutes is daunting to most. Jeffing eliminates that mental block by incorporating scheduled rest. If your mind is aware that a break is only minutes away, you are more likely to remain excited and plow through the exertion.

Physiologically, walk breaks permit muscles to recover without sacrificing forward motion, decrease total fatigue, and prevent the sort of overuse injuries that befall so many runners. The tactic also provides your cardiovascular system with a break to readjust, enabling more effective energy utilization over greater distances.

How to Start Jeffing?

Starting with Jeffing is remarkably easy—and highly customizable. You can base your run-walk intervals on either time or distance, depending on your goals and fitness level. Here are some popular beginner-friendly examples:

• Run 2 minutes, walk 30 seconds
• Run 1 km, walk 1 minute
• Run 4 minutes, walk 1 minute
• Run 400m, walk 100m

Whether you use a running watch with interval notices or just make timers on your phone, consistency is the rule. And one more thing: Don't delay walking until you're exhausted. Integrate walk breaks from the very start of your exercise to get the maximum benefit.

One of the standout features of Jeffing is its adaptability. Beginners can use it to gradually build endurance, reducing the risk of burnout or discouragement. For advanced runners, Jeffing is a strategic way to tackle longer distances, increase weekly mileage, or recover between high-intensity sessions.

For instance, a person preparing to run a marathon may begin with a 1-minute run/1-minute walk plan, gradually increasing longer run intervals in the process. Ultimately, you might work towards running most of the race while continuing to include strategic walks on hills or at aid stations.

Jeffing vs. HIIT

So how does Jeffing compare to high-octane routines such as HIIT? The reality is, they're not competing. HIIT is great at increasing anaerobic capacity and metabolic rate in short, intense bursts. Jeffing, conversely, prioritizes endurance, joint health, and mental sustainability.

Actually, most runners find that a hybrid system is beneficial—HIIT for brief, intense workouts during the week, and Jeffing for weekend long runs that build endurance and cardiovascular capacity. Whether you're preparing for your first 5K or your fifth ultra-marathon, Jeffing is a science-supported, accessible, and fun way to achieve success.

While we laud our core strength, leg muscles, as well as our back, for keeping us upright and stable, the role our ankles play is often overlooked. Not only do they keep us stable, but they also reduce the risk of injuries, strong ankles mean better athletic abilities, shock absorption and overall balance.

If you are already worried about weak ankles and feeling unstable in your foundation, picking up a sport or exercises like strength training may not be a good idea. These things can lead your ankles to feel worse. So, to better your ankle health, you need a low impact exercise that is easy on movements but can help you get stronger. Here is where yoga comes into play. Yoga offers low-impact exercises that focus more on flow and movement. There are no movements that require you to jerk your joints or put too much pressure on them.

How Yoga Benefits Your Ankles

Yoga focuses on feet health, helps build the muscles strength present in them. These poses are done in a way that stretches the tight muscles, preventing any imbalances. When you are doing deep stretches, they help improve the blood flow to your feet and ankle. This relieves pain, reduces swelling as well as promoting faster healing. Here are some poses you should try.

Mountain Pose (Tadasana)

Begin by standing tall with your feet positioned hip-width apart. Distribute your body weight evenly across both feet and actively engage the muscles in your legs. Feel a connection to the ground beneath you, focusing on grounding firmly through your feet. Hold this pose for several breaths, noticing the strength and stability in your feet and ankles.

Toe Stretch

Sit comfortably on your heels, then gently tuck your toes underneath you. Slowly shift your weight backward, feeling a mild stretch along the soles of your feet. Maintain this position for a few breaths before releasing. Repeat this stretch several times, gradually increasing the duration as your flexibility improves.

Ankle Circles

Sit with your legs extended straight out in front of you. Place your hands comfortably beside your hips for support. Lift one foot slightly off the ground. Next, rotate your ankle in a circular motion. Perform ten circles in one direction, and then switch to the opposite direction. Repeat these movements with the other foot. This exercise is excellent for enhancing ankle mobility and flexibility.

Warrior Pose (Virabhadrasana)

Stand with your feet positioned wide apart. Turn your right foot outward and bend your right knee, ensuring it stays aligned directly over your ankle. Extend your arms out to the sides, parallel to the floor, like a warrior's stance. Find your balance and stability in your front foot as you hold this pose. Remember to repeat the same steps on the opposite side.

Garland Pose (Malasana)

Squat down with your feet placed hip-width apart and your heels firmly on the ground. Bring your palms together in front of your chest at your heart's centre. Gently press your elbows against your inner thighs, which helps to open your hips. Feel the stretch in your ankles and feet as you hold this pose for several breaths.

Tree Pose (Vrksasana)

Begin by standing tall and then carefully shift your body weight onto your left foot. Bend your right knee and place the sole of your right foot against your inner left thigh or calf. Find your point of balance and bring your hands together at your heart's center. Hold this pose for several breaths, then repeat the same steps on the other side. Tree pose is excellent for strengthening the muscles in your feet and ankles while significantly improving your balance.