Home Lifestyle Khloe Kardashian and Ryan Reynolds share their fitness routines

Khloe Kardashian and Ryan Reynolds share their fitness routines


 Weight loss journeys can be daunting, especially when you may not know what to do. But these diets and workouts are tried and tested and have led to some amazing transformations.  

It’s not just about the aesthetic impact that these routines will have, but the longer-term health benefits on the body and mind that provide the real value in changing your lifestyle. 

Research conducted by online fitness resource Total Shape, analysed the routines and diets of some of the world’s most famous celebrities.  

Khloe Kardashian  

Khloe Kardashian is a media personality, model and entrepreneur. Throughout her years in the spotlight, Khloe has battled with her fitness and physique and in 2022 she decided that she was going to achieve her fitness goals. With help from Coach Joe and Dr. Goglia, Khloe curated a science-based diet plan and intense HIIT-oriented (high-intensity interval training) workout routine to help transform her body and mind.  


“When it comes to nutrition and weight loss, it’s 80 percent in the kitchen and 20 percent in the gym,” – Dr. Goglia 2017. 

Khloe followed three principles with her diet: 

  • Cheat meals aren’t the end of the world 

Depriving yourself of foods that you enjoy will only lead to heightened cravings and possibly failing at your diet further down the line. Although it’s only advised to enjoy cheat meals once or twice a week, it can definitely help you stay focused on your long-term health goals.  

  • Follow science-based diets 

It’s important to track and understand what macronutrients, such as protein, carbohydrates and fats, you’re eating and how they impact your body. Everybody has slightly different requirements and therefore you may need to adjust your intake depending on your height, weight, metabolism etc… However, in most cases any type of healthy diet will have positive outcomes.  

  • Hydration  

Drinking plenty of water has been linked to aiding weight loss while dieting. Replacing your regular sugary drinks, such as juice, sodas or iced coffees, with water will help you lose weight as the research has shown that sweetened beverages contribute to obesity through their caloric load. Plus, randomized tests show that sugar-containing soft drinks can increase triglycerides, body weight, visceral adipose tissue, muscle fat, and liver fat. So, it’s best to stick to drinking plenty of water. 

Khloe’s daily diet plan is low in carbs and high in protein, a typical day will look something like this: 

Pre-workout – Almond butter and jam 

Breakfast – Eggs, Oats with flaxseed powder and berries 

Post Breakfast Snacks – Nuts and fruit  

Lunch – Chicken or fish with salad and vegetables (spinach, beets, broccoli)  

Post Lunch Snack – Fruits or vegetables or a handful of almonds and berries 

Dinner – Fish with salad and vegetables  

Workout Routine 

Khloe trains 5 days per week and uses the weekend to recover from her workouts. Her routines are full body and follow a HIIT style to maximise weight loss while building strength.  

11 minute Jumping Rope 30 second Plank 30 second Rest REPEAT 5 TIMES30 seconds step ups 30 seconds shadow boxing REPEAT 4 TIMESPilates  Or  Cardio30 second high knee jumps 30 second lateral/front raise jumps 30 second rest REPEAT 4 TIMES10 inchworm push ups 30 second jumping jacks 30 second rest REPEAT 4 TIMES
230 second holding squats 10 squat jumps 30 second Rest REPEAT 5 TIMES10 back lunges 10 split squats 30 second rest REPEAT 4 TIMESPilates  Or  Cardio15 push ups 30 second shoulder tap plank 30 second rest REPEAT 4 TIMES10 alternated split squat jumps 15 second split squats 30 second rest  REPEAT 4 TIMES
310 push Ups 10 mountain climbers 30 second rest REPEAT 5 TIMES15 tricep dips  20 seconds pushups 30 second rest REPEAT 4 TIMESPilates  Or  Cardio10 kneel to squat 30 second rest REPEAT 4 TIMES30 second mountain climbers  30 seconds superman back extensions  30 second rest  REPEAT 4 TIMES
430 second dip side planks 20 crunches REPEAT 5 TIMES30 second hip thrusts 30 second single leg hip thrusts 30 second rest REPEAT 4 TIMES  Pilates  Or  Cardio30 second side planks 30 seconds bicycle crunches REPEAT 4 TIMES10 burpees  10 second rest REPEAT 4 TIMES

Ryan Reynolds 

Ryan Reynolds is an Actor who has featured in many Hollywood blockbuster films. The roles Ryan Reynolds plays typically require a chiselled, muscley aesthetic and therefore he must be in peak physical shape all year round. 

Reynold’s physique is definitely one to be desired by many and this article will break down how you can work towards similar results in 2023. 


Meal 1:

  • 2 egg whites 
  • Oatmeal with almond milk 
  • Avocado  

Meal 2:

  • Protein shake (25g of whey isolate) 

Meal 3:

  • Chicken/Tuna wrap with salad 

Meal 4:

  • Protein shake (25g of whey isolate) 
  • Mixed nuts 

Meal 5:

  • Tuna steak with rice and vegetables  

Reynolds doesn’t eat anything after 8 pm and ensures he is well hydrated, drinking only water, and up to half a gallon per day. Similar to Khloe he also allows for 1 cheat meal per week.  

Training Program 

Sit-ups – 3 x 50 reps    Ab plate twist – 3 x 50 reps    Barbell floor wipers – 3 x 25     Bench press – 3 x 10 reps    Incline bench press – 3 x 10 reps    Cable fly – 3 x 10 reps    Decline push-ups – 3 x 12 reps   Bent over row – 3 x 10 reps    Chin ups – 3 x 12 reps    Lat Pulldowns – 3 x 12 reps    Dumbbell curls 21s – 3 x 21    Hammer curl – 3 x 12 reps   Military Press – 3 x 10 reps     Floor Shoulder Press – 3 x 10 reps     Arnold Press – 3 x 10 reps    Dumbbell lateral raise – 3 x 12 reps    Pulse ups – 3 x 15 reps    Scissor Kick – 3 x 15 reps    Lying leg rotation – 3 x 15 reps   Squats – 3 x 10 reps    Barbell lunge – 3 x 10 reps    Deadlift – 3 x 10 reps    Crossover lunge – 3 x 10 reps    Tricep pushdown – 3 x 10 reps    Close grip bench press – 3 x 10 reps     Sit ups – 3 x 50 reps    Ab plate twist – 3 x 50     Barbell floor twist – 3 x 25 reps    Triple stop bench press – 3 x 10 reps    Incline DB bench press – 3 x 10 reps    Close grip push-up – 3 x 12 reps    Elevated push up – 3 x 12 reps    Renegade row – 3 X 12 reps    Pull ups – 2 x 10 reps   

This routine can be attempted by all and adjusted to match your fitness levels. If you are unsure of what to do when you go to the gym, Ryan’s workout routine gives a great balanced workout that utilises lots of different muscle groups without doing the same boring exercise every day. This is a good structure to follow if you want to hit your fitness goals in 2023.