Kim Kardashian's Trainer Shares 5-Minute Workout

Senada Greca, the personal trainer behind Kim Kardashian's athletic physique, has released a time-efficient workout routine accessible to everyone. The program requires only five minutes and no equipment, focusing on full-body strength training to build muscle and burn fat.

Greca emphasizes that fitness is about consistency rather than duration. While she trains Kardashian for up to six days a week, she believes that short, daily exercise sessions are sufficient to improve physical and mental health. The workout utilizes a circuit of five specific movements designed to target all major muscle groups simultaneously.

Strength training is the foundation of an athletic physique, according to Greca. She argues that lifting weights and resistance exercises offer benefits beyond aesthetics, including improved mood, increased energy, and longevity. Greca's approach is rooted in the belief that fitness should be a daily non-negotiable rather than a punishment.

For Greca, the mental shift toward viewing exercise as self-care was life-changing. She stated, "It's about showing up for yourself every single day till it becomes a non-negotiable." This mindset has allowed her to maintain peak physical condition at age 43 by working out for as little as five or ten minutes at a time.

The trainer also highlights the importance of listening to one's body. She advises against pushing beyond physical limits, encouraging individuals to find a balance that works for their specific needs. "I don't push beyond what my body finds necessary," she noted.

Kim Kardashian follows a rigorous schedule under Greca's guidance, training four to six days a week. Their sessions typically last about 90 minutes, incorporating a warm-up, stretching, and intense strength training. Greca described Kardashian as an "absolute beast at strength training" who is incredibly dedicated to her routine.

The duo utilizes a technique called supersets, where exercises are paired back-to-back with minimal rest to maintain intensity and burn fat. Greca explained, "We keep it moving. We don't take too many breaks." On days focusing on upper body and core, they perform moves like assisted pull-ups and hollow-body holds.

Despite Kardashian's drive to train every day, Greca ensures she takes necessary rest days. The trainer admitted she often has to urge the reality star to "take a chill pill" and recover properly to avoid burnout.

Greca shared a bodyweight circuit that targets every major muscle group in just five minutes. The routine requires minimal equipment and is ideal for busy schedules. To perform the workout, complete five rounds of the following exercises, doing each for 45 seconds with a 15-second rest in between.

The specific movements include:

• Squats: Bend both knees to lower hips while keeping the torso upright.
• Lunges: Step one foot forward, bending both knees to 90 degrees.
• Hip Thrusts: Lie on your back and lift hips upward using your heels.
• Superwomans: Lie facedown and lift head, shoulders, and legs simultaneously.
• Plank Hold: Maintain a straight line from head to feet while engaging the core.

Greca suggests adding weights to increase the challenge as fitness levels improve. She notes that while five minutes may not transform the body overnight, consistency creates a habit that builds over time. Additionally, she recommends walking regularly, especially in nature, to stay active outside the gym.

Senada Greca immigrated to the United States as a teenager and earned an MBA, initially pursuing a career in finance. During that time, she struggled with low self-esteem and an eating disorder. A doctor eventually helped her reframe exercise as a tool for empowerment rather than punishment.

Greca said, "That's when everything kind of changed. I was utilizing workouts to not punish myself, but to nourish myself, to work on my health, my longevity, and my mental state." She obtained fitness certifications and began training clients, eventually sharing her workouts on Instagram. Her social media presence grew to over 6 million followers.

Today, Greca runs a fitness empire that includes the strength training app WeRise and the supplement company Aonic. Her mission is to make fitness accessible to everyone, from CEOs to stay-at-home moms, viewing strength training as a standard every woman should embrace.