We’ve talked about Kim and Khloe Kardashian recently and broken down what they do to stay in such great shape. You guys seemed to like those posts so I wanted to write about the Kourtney Kardashian diet and workout routine.

Like all of the Kardashians, Kourtney seems to look better the older she gets. And it’s because she puts in a lot of work every day. 

Let’s get straight to it, shall we?

kourtney kardashian diet and workout routine


Kourtney has been trying to figure out what her body needs to thrive and feel fantastic for years. She used to be incredibly strict, eating absolutely no dairy and zero gluten in each and every meal. 

She even got the whole family involved and her kids weren’t exactly thrilled.

As a mom of three and a successful businesswoman, she’s incredibly busy and it seems to have changed the way she and the rest of the family eat now. She tries to keep it keto whenever possible. 


Before she eats anything, she starts her day off with collagen supplements and a glass of water with apple cider vinegar. She lets this settle and wake her up for about twenty minutes before heading to the kitchen.

For breakfast, Kourtney likes to make whole-grain oatmeal and adds fresh seasonal fruit, bee pollen, and honey for a bit of sweetness. But she doesn’t do instant—she makes it the old fashioned way on the stove. She believes that instant oatmeal isn’t good for her body or her health.

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Collagen has been an important part of my wellness and self-care routine for years. So it only seemed natural to have @poosh’s first collab be a collagen powder (and I’ve added some extra favorites of mine like hyaluronic acid, amla fruit and ashwagandha). I’ve worked so hard on this to make it perfect – from the taste, to the ingredients. I hope you guys love it as much as I do! Go to to get some and tag me and tell me what you think!

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Her lunch is usually something simple like a fresh salad. But she jazzes it up with salmon or chicken for added protein. Instead of choosing a store-bought dressing, she makes her own with balsamic vinegar or ginger. She follows the salad up with a cup of green tea, packed full of antioxidants and just enough caffeine to give her energy for the rest of the day.

Her snacks are also healthy. She routinely turns to fresh vegetables and hummus, fresh fruit, or raw almonds to keep the munchies at bay. Kourtney occasionally makes home-made sweet potato chips both for herself and the kids when she has time.

She slices the sweet potato very thin, sprinkles it with olive oil and Himilayan salt, and bakes them. The result is a perfectly crunchy, crisp, and delicious 

This allows her and her kids to indulge in something that feels like junk food but is actually packed full of nutrients. The complex carbs of the sweet potatoes give them plenty of natural energy!

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#PLTbyKourtney launching 10.26.17 @prettylittlething #ad

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Like all of her meals and snacks, Kourtney likes to keep her dinners relatively simple and packed full of nutrient-dense ingredients. And she makes them herself!

She loves to eat fresh homemade soups with asparagus, sweet potatoes, and beets. When the weather turns cold or she feels like changing things up, she makes a mean turkey chili. 

Her dinners are all batch-cooked so all this busy mom has to do is heat things up and the entire family has a healthy meal on their plates. 


If you’ve been reading my blog for some time, you may know I’m not a huge fan of cheat days. They don’t work for me and always leave me feeling off. But Kourtney Kardashian likes to take them every once in a while.

On vacation, she treats herself, even when she’s following a strict or restrictive diet. Her favourite treats are double-stuff Oreos, but she also enjoys ice cream every once in a while.

In 2018, she even admitted to taking a cheat day every Sunday, indulging in sweets and junk food in moderation. 

So, do I recommend taking a cheat day? Not really. But it works for Kourtney and more power to her! And a large part of why it works comes down to her workout routine.

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I’ll be at the opening of @thesugarfactory @hardrockhcac next Saturday, July 28 ?? *Kim NOT included.

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It should come as no surprise that a woman whose diet is so healthy and strict would have just as great of a workout routine. Kourtney’s workouts are INTENSE! Instead of doing a whole-body workout each day, she likes to break things into target areas. 


Kourtney’s cardio routine is deceptively simple. Don’t get me wrong—it will definitely get your heart racing.

She starts things off with a ten minute warmup. For her, she likes to jump rope, but if the jumping starts to feel too intense, she just keeps her body moving. She’ll do squats, walk briskly—anything as long as it keeps her muscles loose and limber. 

After the warmup, she follows a simple flow: 2 minutes of jumping rope followed by one minute of static plank or squats. It’s somewhat like a HIIT routine where you push yourself for a short burst of time and then use an active recovery exercise to let your heart rate settle.

She also likes to go hiking with her friends and family. And walking is actually a great workout if you want to slim dwon your legs!

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heatwave ✌???

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There’s one thing that all the Kardashians seem to have: great butts. Though part of it is genetics, most of it comes from their dedication to their workouts. 

And Kourtney’s butt routine is tough! Here it is:

  • Plié squats – 20 reps
  • Donkey kicks on each leg – 20 reps
  • Alternating reverse lunges – 20 reps
  • Single leg glute bridges for each leg – 20 reps
  • Jump squats – 20 reps

This routine gets repeated TWICE! No wonder her butt is in such great shape!

But if you build leg muscles easily and you don’t really want to grow your thighs, this routine may result in unwanted bulkiness. All of the exercises from Kourt’s routine will target your quads and that might make your thighs bigger.

If you don’t want to grow your thighs but you want to build your booty here are some of my favourite workouts you can do at home:

Also, I have created something really special for you guys – Train like a model course!

It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!

I decided to put together this free program to help you get started on the right track. You can download it below :)

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For this workout, Kourtney again turns to the resistance band. She uses it in almost every exercise, increasing resistance and helping her keep her form.

  • Squats with arm rows – 20 reps
  • Jump squats with row – 20 reps
  • Squatting jumps – 20 reps
  • Forward and backward jumps with row – 20 reps
  • Side to side jumps – 20 reps

Aim to do 3 rounds.

Again, if you want to lean out your legs and not make them bigger, this routine may cause you to gain too much leg muscle. It all depends on your body type. If you don’t know your body type, you can take my free body type quiz. Different body types need to train differently and my quiz will help you learn how to eat and train to get the best possible results :)


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And finally, here you have Kourtney’s ab routine! For this routine, she uses a Bosu ball to make it more challenging.

  • Pushups  
  • Pushups with alternating knees to the chest 
  • Jackknife pushups 
  • Alternating extended knee to elbow
  • Jump squats landing on the bosu ball.

Do each workout for 30 seconds. Repeat this sequence three times. These exercises will also target your arms and legs. And if you want to target just your abs, you can try one of these routines :)


Kourtney also makes time to do a home-based Pilates routine to help her tone her whole body and stay flexible and limber. She does pilates without heavy-duty equipment, instead opting for a pilates ball to help her stay in proper form. 

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@cosmopolitan ?

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Kourtney Kardashian definitely looks great, and her diet is simple enough for most people to at least try. And if you do, I bet you’ll enjoy how you feel.

Her workout routine is quite intense and it could turn out to be great for you if you and Kourt have a similar body type and similar fitness goals. If not, you may need to modify her workouts a bit to get desired results. In any case, I think that Kourtney’s hard work and dedication definitely pay oof for her :)

Thanks for reading and let me know if you have any request for new blog posts!

Love Rachael xx

Featured Image credit: Jaguar PS /

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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