Kim Kardashian’s personal trainer, Senada Greca, has introduced a concise yet effective five-minute workout designed to build muscle and burn fat, suitable for those with busy schedules. Greca emphasizes that strength training is essential for achieving an athletic physique and maintaining overall health. With a focus on bodyweight exercises, this quick routine targets all major muscle groups and can be performed anywhere with minimal or no equipment.
Greca, who has been training Kardashian since 2023, highlights the transformative impact of strength training on both physical and mental health. “Exercise changed my life,” she said, reflecting on her journey from struggling with self-esteem issues and an eating disorder to becoming a fitness entrepreneur with over 6 million followers on Instagram. Greca aims to make fitness accessible to everyone, from busy executives to stay-at-home parents.
Effective Workouts for Everyone
The five-minute workout Greca recommends consists of a series of exercises performed for 45 seconds each, with a brief 15-second rest between movements. The routine includes:
1. **Squats**: Begin standing and lower your hips by bending both knees while keeping your torso upright.
2. **Lunges**: Step forward with one foot and bend both knees, lowering the back knee towards the ground before returning to the starting position.
3. **Hip Thrusts**: Lie on your back with feet flat on the floor, lift your hips by pushing through your heels, and lower back down with control.
4. **Superwomans**: Lie face down and lift your head, shoulders, and legs off the ground briefly using your back and core muscles.
5. **Plank hold**: Start on all fours, forming a straight line from head to feet, engaging your core to maintain the position.
Greca advises repeating this circuit for five rounds, emphasizing that consistency is key to seeing results. She encourages individuals to challenge themselves gradually and to incorporate regular movement into their daily routines, such as walking, especially in nature.
The Importance of Strength Training
The increasing interest in strength training, particularly among women, is attributed to its numerous health benefits. According to Greca, lifting weights can enhance longevity, improve mood and energy levels, and help sculpt an athletic body. Her own experience with strength training has been life-changing, leading her to pivot from a corporate career to establishing a successful fitness brand.
Greca’s fitness journey began when she shifted her perspective on exercise from punishment to empowerment. “I utilized workouts to nourish myself,” she explained, highlighting the importance of self-care in fitness. She has since launched a strength training app, WeRise, and co-founded a supplement company, Aonic, to further help clients achieve their fitness goals.
As Greca continues to work with Kardashian, she remains dedicated to spreading the message that strength training is a vital component of a healthy lifestyle. “It’s about showing up for yourself every single day,” she stated, encouraging everyone to make fitness a non-negotiable part of their lives.
For those looking to get started, Greca’s five-minute workout serves as an accessible entry point into strength training, supporting the notion that fitness can fit into even the busiest of schedules.
