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October 09, 2021 8 min read

Kendall Jenner has become a household name, known for everything from her family (the famous Kardashians) to her looks. It’s easy to assume that a figure like Kendall’s takes countless hours at the gym to maintain, but truthfully it is within your reach – if you follow her workout plan and diet.

The busy “Keeping Up with the Kardashians” star has made her workout and diet plan available to all of us at home. You can complete Kendall’s workout routine in under an hour; no personal trainer required. Follow her workout and diet plan to look like a supermodel in no time at all.

Kendall Jenner Workout Routine

Kendall is not shy in interviews or social media about her dislike of cardio, preferring to focus on strength training and weightlifting to maintain her Victoria’s Secret model physique.

 Kendall Jenner attends the screening of 'Girls Of The Sun' during the 71st Cannes Film Festival on May 12, 2018 in Cannes, France

Kendall’s Cardio: High-Intensity Classes

Just because she hates it doesn’t mean she doesn’t do it. After all, you don’t rise through the ranks of supermodels by skipping cardio. Kendall prefers high-intensity workouts, such as kickboxing to get her heart rate pumping.

If you aren’t a big fan of kickboxing or other high-intensity workouts and gym classes, there are plenty of other HIIT and steady-state cardio options that you can use to supplement your strength training. Try to incorporate running, swimming, or even pilates in your routine.

Follow Kendall’s example and get it done, even when you’d rather skip it altogether!

Kendall’s Favorite Home Workout: All About Abs

As a celebrity supermodel constantly keeping up with the Kardashians – and her sisters Kim Kardashian and Kylie Jenner - Kendall does not always have time for a full workout with Gunnar Peterson. These are her favorite home workout moves, all bodyweight ab workouts, with no equipment required.

Before we start, take a minute to mentally prepare yourself for a lot of planking during this workout. Kendall knows how beneficial different planking workouts can be for your core and abs, as she based much of this home ab workout on planking.

Before you get started, check out this article on planking with proper form to ensure that you are getting the maximum benefit from every rep.

Forearm Plank (30 Seconds)

  1. Start by lying on your stomach with your palms and forearms flat on the ground.
  2. Lift your body, supporting your weight on your toes and forearms.
  3. Hold this position for 30 seconds. Do not allow your stomach to sag to the ground nor your booty to push up towards the sky. You should feel this one throughout your core.

High Plank (30 Seconds)

  1. Start by lying on your stomach with your hands underneath your shoulders, palms on the ground.
  2. Extend your arms, lift your body, and support your weight on your hands and toes. You should be at the top of a “push-up.”
  3. Hold this lifted position for 30 seconds. Similar to the forearm plank, concentrate on keeping your body straight and still. Do not allow yourself to drift up or down during the hold. You should feel this one in your core, shoulders, and arms.

Side Plank (15 Seconds)

  1. Lie on your side with your right forearm and palm on the ground. Line up your elbow underneath your shoulder. Stack your feet on top of one another.
  2. Lift your hips until your body forms a straight line from your chin down to your toes.
  3. Hold this position for 15 seconds.
  4. Turn and repeat on your left side.
Side Plank Knee to Elbow Crunches (5 Reps Per Side)
  1. Return to your side plank position (see the last move). Lift your body into a side plank, supporting your weight on your right forearm and your right foot. Place your left hand behind your head. Stack your left foot on top of your right foot.
  2. Bring your left elbow to meet your left knee, crunching above your torso. After each crunch, fully extend your left arm and your left leg. Repeat for 5 reps.
  3. Turn and repeat for 5 reps on your left side.

Bird-Dog High Plank

  1.  Return to your high plank position (the second move in this workout). Lift into your high plank, making sure to line up your hands directly underneath your shoulder.
  2. Lift your right arm into the air and extend it directly in front of you. Lift your left leg into the air and extend it directly behind you.
  3. Hold this position for 15 seconds.
  4. Repeat using your opposite arm and leg.

Rocking Plank (15 Seconds)

  1. Start back in your forearm plank position (the very first move of our workout). Lift into your forearm plank, concentrating on keeping your body in a straight line.
  2. Shift your weight forward, “rocking” so that your feet roll forward and your shoulders are now over your hands. You should feel your core working to stabilize you as your weight shifts.
  3. Return to the starting position. Repeat for 15 seconds.

Knee-To-Elbow Plank (5 Reps Per Side)

  1. Return to your forearm plank position, lifting yourself while keeping your body in a straight line.
  2. Without lowering your body, pull your right knee in to meet your right elbow. Return your foot to the starting position. Repeat for 5 reps.
  3. Repeat on the other side, bringing your left knee to meet your left elbow. Repeat for 5 reps.

Standard Crunches (20 Reps)

  1. Lie on your back with your knees bent and your feet flat on the floor. Put your hands behind your head or crossed over your chest.
  2. Lift your upper body, imagining that you are bringing your chest to your knees. Concentrate on crunching your abs rather than pulling on your head or neck.
  3. Repeat for 20 reps.

Bicycle Crunches (30 Seconds)

  1. Remain in the same position as your standard crunch, lying on your back with your knees bent and feet flat on the ground. You’ll want your arms behind your head for this one.
  2. Extend your right leg in front of you while bending your left knee over your chest. Bring your right elbow to meet your left knee.
  3. Switch sides: Straighten your left leg while bringing your right knee to meet your left elbow over your chest.
  4. Repeat quickly, alternating sides, for 30 seconds.

Vertical Crunch (20 Seconds)

  1. Lay on your back with your hands at your sides. Lift your legs straight up into the air, leaving a soft bend in your knees if necessary.
  2. Stretch your arms out in front of you, crunching your abs as you reach for your toes.
  3. Repeat for 20 seconds.

Frog Crunch (15 reps)

  1. Remain on your back, placing your hands behind your head. Create a diamond shape with your legs by placing the bottoms of your feet together.
  2. Use your abs to lift your upper body. At the same time, bring your knees to meet your elbows over your chest.
  3. Repeat for 15 reps.

Twisted Crunch (15 reps)

  1. Lay on your back with your knees bent and your feet flat on the floor. Place your hands behind your head.
  2. Crunch, lifting your upper body off the ground. As you lift, rotate your torso to point your right elbow at your left knee. You should feel this in your obliques, the side area of your abdominals.
  3. Repeat quickly, alternating sides, for 15 reps.

Single Leg Lifts (15 Per Side)

  1. Lay on your back with your arms at your sides and your legs outstretched.
  2. Slowly raise your right leg into the air. Keep your movements slow and controlled. You should not feel this in your lower back. If you do, slide your hands under your booty to provide additional support for your back.
  3. Repeat for 15 reps on each side.

Hot Yoga

Kendall incorporates hot yoga into her routine to get her sweat on. Kendall swears by hot yoga as a critical part of her wellness routine and even partners with Alo Yoga, an activewear brand for women.

In addition to being beneficial for wellness and stress management, a 2021 study found that yoga can help with weight loss, especially when paired with a healthy diet. We recommend incorporating yoga into your routine to get the benefits of this practice.

Kendall Jenner Diet

Kendall’s diet is committed to nutritional and healthy options, with the occasional treats thrown in to satisfy a craving or sweet tooth. Generally, Kendall sticks to a few consistent dishes, some of which she cooks herself, for each meal.

Bowl with products for heart-healthy diet on wooden background, top view

Generally, we see Kendall’s diet consisting of simple and nutritional foods, such as fruits, vegetables, and proteins, present in every meal. We love this, especially as vegetables have significant health benefits for you.

Breakfast: Avocado, Eggs, Toast, or Yogurt

Kendall usually eats avocado and eggs with toast for breakfast. If not this, she opts for Greek yogurt with fruit. Still hungry after breakfast?

Try this plant-based Veg-Pro powder to add a protein blast to your breakfast.

Lunch: Chicken, Rice, and Veggies

A foolproof but straightforward combination, Kendall sticks to chicken with rice and vegetables for lunch. While this might sound mundane, the variety of ways to prepare chicken and its accompanying side vegetables ensures that you can eat this for lunch every day without getting bored. You can also switch up the rice, but remember that brown rice is likely your healthiest option.

Snacks: Veggies with Hummus

This one speaks for itself. Few snacks are healthier and more satiating than simple vegetables with hummus. Nearly all cut veggies will pair well with any hummus, so pick your favorites and get snacking.

Dinner: Eating Out and Cooking In

Kendall is open about her love of dining out, which she tries to do a few times weekly. She reports loving sushi, pizza, and even vegan spaghetti Bolognese. Now, vegan spaghetti Bolognese sounds interesting enough to be a must-try if you see it on a menu.

Kendall also likes to cook, describing simple meals that she often eats for dinner. We love the recipe that she shared for pasta with peas – Simple, delicious, and nutritious.

What About Those Detox Teas?

Kendall is known for promoting detox teas on social media and in her interviews with magazines. All of the Kardashians promote detox tea as an essential part of their diets. While the jury is still out on the effectiveness of detox tea, Kendall loves it and drinks it throughout her day.

Whether you drink detox tea or not, don’t forget to stay hydrated, especially if you are working out like Kendall. Staying hydrated is an indispensable part of any diet or wellness plan.

This Muscle Hydration Stack can help you stay hydrated without feeling bloated – We like to think that supermodels would appreciate that.

Final Tips from Kendall

Choose a Time of Day to Workout

Kendall has shared that her favorite time of day to work out is in the morning. Getting up and to the gym every morning helps her stay consistent and motivated.

This study in the Journal of Strength and Conditioning Research found that working out at the same time every day improves performance. So, pick a time a day that works for you, and stick to it!

Indulge In Small Treats

Kendall believes that moderation is the key to success in any diet or fitness plan. Instead of cutting out fried chicken, Margherita pizza, or other unhealthy options, allow yourself to enjoy them periodically and in moderation. Treating yourself every once in a while will help you stay healthier (and happier!) in the long run. Kendall indulges in Craig’s Margherita pizza, In-N-Out burgers, and even fried chicken! What treats will you indulge in?

Skip the Fad Dieting

Although she pays careful attention to her diet, Kendall does not subscribe to any fad diets popular in celebrity circles. You won’t find her sticking to a “keto” regime or intermittent fasting. Instead, she believes in the value of focusing on nutritious food that she enjoys: fruits, vegetables, and lean proteins.

Now that you know Kendall’s secrets to her Victoria’s Secret model physique, it’s time for you to get ready for fashion week yourself. Commit to the Kendall Jenner workout and diet plan to meet your weight loss and strength-building goals today!