Kim Kardashian's trainer shares a 5-minute workout you can do anywhere to build muscle and burn fat

• Kim Kardashian's trainer Senada Greca said strength training is the key to an athletic physique.
• Greca said exercise transformed her physical and mental health, and helps build confidence.
• Her go-to workout includes lunges, planks, and "superwoman" moves to build full-body muscle.

When I talk to Senada Greca, she's gearing up to hit the gym with Kim Kardashian: household name, noted entrepreneur — and, apparently, an absolute beast at strength training.

Kardashian hits the weights for hours a week, said Greca, her personal trainer, on the phone with me just minutes before her session with the celeb.

"I love working with Kim. She is an incredibly dedicated woman in all aspects of her life, including strength training," she told me.

On this particular day, Kardashian's workout was going to focus on upper body and core, featuring moves like assisted pull-ups and hollow-body holds. The exercises are paired one after another in a time-saving workout technique called a superset that works the whole body to up the intensity and burn fat.

"We keep it moving. We don't take too many breaks," said Greca, who's been working with her since 2023.

The sessions are about 90 minutes each, including a warm-up and stretching. They train four to six days a week. Kardashian likes to push herself, and would hit the gym every single day, if not for her trainer urging her to "take a chill pill" and rest.

But you don't have to spend that long in the gym to get major benefits from strength training, according to Greca.

The trainer said her own personal routine is all about consistency, even if that means working out just five or 10 minutes at a time.

As a result, Greca is in the best shape of her life at 43.

"It's about showing up for yourself every single day till it becomes a non-negotiable," she said.

She shared why regular strength training should be a part of your routine for a longer, healthier life, and how to get results starting with just minutes a day.

Strength training to build lean muscle and confidence

The past few years have seen a massive spike of interest in strength training, particularly among women.

That's for good reasons: lifting weights can boost longevity, improve mood and energy, and sculpt an athletic physique all at once.

Greca, who immigrated to the US as a teen and earned an MBA, said strength training changed her life. She initially pursued a career in finance, but struggled with low self-esteem and an eating disorder. About a decade ago, her doctor helped her reframe exercise as a form of self-care and empowerment.

"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, and everything has been a lot more stable since," Greca said.

From there, she pivoted to building a fitness empire, attracting more than 6 million Instagram followers with her daily workouts and meal ideas. In recent years, she's launched a strength training app, WeRise, and co-founded supplement company Aonic.

Her passion is helping clients feel strong and capable, making fitness more accessible to everyone from CEOs to stay-at-home moms.

"I think of strength training as a standard that every woman should embrace," she said.

A five-minute workout you can try at home

If you want to start building lean muscle on a busy schedule, a bodyweight circuit is a great option, Greca said.

Her go-to plan takes just five minutes with minimal or no equipment, and hits every major muscle group.

To try it, perform the following exercises for 45 seconds at a time, resting for 15 seconds between movements:

• Squats: from standing, bend both knees to lower your hips and drop your butt toward the ground, keeping your torso upright and core engaged.
• Lunges: from standing, step one foot forward and bend both knees to about 90 degrees, lowering the back knee to just above the ground before pushing through the front foot to return and repeat.
• Hip Thrusts: lie on your back with your feet flat on the floor and knees pointing up. Push through the heels to lift the hips upward until fully extended, then slowly lower down with control.
• "Superwomans:" lie facedown on the ground and use your back and core muscles to lift your head, shoulders, and legs off the ground for a few seconds before returning to start.
• Plank hold: start on all fours with legs straight, feet about hip-distance apart, and hands directly under your shoulders, forming a straight line from the top of your head to your feet. Engage your core, arms, and legs to maintain the position without drooping or piking up.

Repeat for five rounds. If you're feeling motivated or want to increase the challenge, add weights.

Remember, it takes time and consistency to see results. Five minutes alone may not transform your body or health, especially overnight, but it adds up over time as it becomes a habit you can build upon.

Greca said it's important to continue challenging yourself gradually, stay moving outside the gym by walking regularly (especially in nature), and listen to your body.

"I don't push beyond what my body finds necessary," she said. "I always tell people, listen to the expert within.