Kendall Jenner Workout Routine And Diet Plan

Kendall Jenner’s supermodel figure can’t just be labeled as genetics! 

Sure, as the daughter of a legendary athlete, she has good genes. But walking those runways in top-top shape takes serious work. 

Jenner’s doing a great job keeping a perfectly slim and toned body, but how? I’m a professional trainer, and I have some insight into the Kendall Jenner workout routine, her exercise philosophy, what she eats, and more.

I can even share some workouts and meals that you can try at home. Keep reading to learn everything there is to know about Kendall’s superstar physique.

Kendall Jenner Current Bio and Stats

Kendall was born in Los Angeles, California on November 3rd, 1995. Her dad is Olympic decathlete Caitlyn Jenner, which explains her love of sports and physical activity in general. 

Her mom, Kris Jenner, is a television personality and businesswoman who stars with her daughters on the reality series Keeping Up with the Kardashians. Kendall has appeared on the show since she was just 11 years old. 

She always knew she wanted to be a model and began working toward this goal at age 14.

Her career breakthrough came in 2014-2015, owning the catwalk for the biggest fashion shows in Milan and Paris, as well as the Victoria’s Secret Fashion Show in New York. 

After that, she appeared on the cover of Vogue and became the face of Estée Lauder.

She was only 20 when she first appeared on the Forbes list of the world’s top-earning models. From there, Jenner signed a contract with Calvin Klein and by 2017, she was considered the world’s highest-paid model!

In 2023, Kendall’s modelling career continues to soar as she most recently appeared in the Prada Fall show. She is also enjoying the ongoing success of a popular tequila brand she founded in 2021, 818 Tequila Blanco.

• Age: 26
• Height: 5’ 10’’ (179 cm)
• Weight: 128 lbs (58kg)
• Birthday: November 3, 1995
• Occupation: Supermodel, media celebrity, and businesswoman
• Retired/Active: Active

Kendall Jenner Workout Fundamentals

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Kendall Jenner works out with celebrity trainer Gunnar Peterson. She wakes up at 6-6.30am, rehydrates, and heads to the gym for an hour. 

Even though Kendall doesn’t like cardio, her routine consists of high intensity training, cardio, kickboxing, weight training, and some hot yoga. 

Her trainer makes her do all sorts of plank variations, as Peterson famously believes they are underrated for a toned body.

As a trainer myself, I understand that fashion models don’t aim to be muscular like fitness models, for example. Kendall is slim and toned to a lesser degree, which perfectly suits her profession.

Fashion houses notoriously prefer the tall, slim frame that the majority of models happen to have. They also have thinner bone structures and a high metabolism, and Kendall is no exception. 

This isn’t to say she doesn’t work hard at the gym or pay attention to her food. 

Her look is the result of good genes, a high metabolism, and challenging workouts combined with cardio and light weight training. She uses weight that allows her to do at least nine reps per set. 

Kendall Jenner Workout Routine

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Neither Jenner nor Peterson shared with us the exact workout routine she follows, but I do know many of the exercises she does. 

Based on this and my fitness expertise, I’ve designed a program for you to earn Kendall’s catwalk look. Or at least, something that gets you closer to your version of runway-ready. 

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Legs and Abs	Hot Yoga	Upper Body	Full Body Workout	REST	Kickboxing	REST

Kendall Jenner Legs and Abs

Exercise	Sets	Reps	Rest
Loop Band Clam Shells	3	15	30 sec
Dumbbell Goblet Squats	3	10	30 sec
Skater Lunges with DB kickback	3	10 each side	30 sec
Loop Band Side Walks	3	15 each leg	30 sec
Sled Push 3-5 x 30 m Sprints 3 x 100 m

Kendall Jenner Abs Workout Routine

Exercises	Duration
Forearm Plank High Plank Side Plank Crunch Crunches Bicycle Crunches Single Leg Lifts Russian Twists Vertical Crunches	1-2 x 30 seconds on each exercise (each side)

Upper Body Workout

Exercise	Sets	Reps	Rest
Dumbbell Press	3	8-10	30 sec
Triceps Kickback	3	15	30 sec
Push-Ups	3	10	30 sec
Banded Pull-Ups	3	10	30 sec
Sled Push 3-5 x 30 m2-3 x Monkey Bar Hang Walks

Kendall Jenner Full Body Workout

Exercises	Duration
Jumping Jacks Plank Mountain Climbers Rocking Forearm Pank High Plank with Leg Lifts Kick Backs Plank Push Ups Jog In One Place Tuck Jumps (Alternative: High knees)	2 rounds              30 seconds each exercise (each side)

NOTES:

Make sure you warm-up for 10 minutes prior  to any exercise for 10. Raise your heart rate on any cardio equipment and perform dynamic stretches for 30 seconds, such as:

• Leg Swings
• Lunge to Rotation
• Arm Circles
• Squat to Overhead Reach

This is essential for injury prevention and to perform at your best!

Kendall Jenner Dieting and Food Preferences

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Believe it or not, Kendall loves eating. She doesn’t skip meals, but eats five or six small portions of healthy meals and snacks a day. 

Jenner still also loves a cheat meal like pizza or fried chicken. In particular, she likes taking her sister, Khloe Kardashian, to Nobu’s or to get a juicy burger at In-n-Out.

Kendall has low blood sugar levels and a high metabolism, so it is extremely important for her to eat and snack more often. Some of her snack choices are Justin’s peanut butter, Twix candy bars, and the hard-to-resist frozen yogurt she has twice a week. 

Not the diet we are used to from a model, right? 

But we already know she trains hard, and her day-to-day meals are healthy choices with plenty of vegetables, whole grains, and lean protein. 

You’ve likely heard someone say, “Never skip breakfast, it’s the most important meal of the day.” Kendall wholeheartedly agrees, enjoying a nourishing meal of avocado toast and eggs accompanied with oatmeal.

One thing is for sure, as a supermodel, Jenner doesn’t have a ton of time to prepare her lunch and dinner. The only meal she can cook at home may be her breakfast. Other times, she might have to eat on a flight or at restaurants like HealthNuts or Craig’s. 

Either way, Kendall pays attention to her hydration at all times. She keeps her glow by drinking plenty of water and 12 cups of tea a day like lemongrass, rosehip seed, green tea, and detox teas. 

Here are some of her meal preferences:

Breakfast	Avocados and Eggs on Toast + Oatmeal, Caramelized Apples with French Toast, Pancakes with Bacon, Detox Tea
Lunch	Grilled Chicken with Brown Rice and Veggies, Turkey, Fish, Seafood, Eggs, Legumes,
Dinner	HealthNuts Deluxe Salad with Chicken, Fettuccine with Peas, Lemon, Onion, and Parmesan sauce, Vegan Spaghetti Bolognese from Craig’s, Sushi
Snack	Vegetable sticks with Hummus, Fruit, Twix, Chips and Guacamole, Fruit, Pinkberry(brand) or Go Greek (tart berry) Frozen Yogurt

Kendall Jenner Diet Plan 

While Kendall doesn’t have enough time to cook, it is always better to cook our meals fresh at home rather than eating out so much. In addition to being healthier, it saves you money.

Even Kendall wishes to have more time for grocery shopping, so she could pick her own veggies and recipe ingredients.

See, some of us have this privilege! 

Breakfast: French Toast With Rice Krispies and Tea 

• Eggs
• Rice Krispies
• Thick whole grain bread
• Brown or coconut sugar
• Salt
• Cinnamon
• Vanilla 
• Semi-Skimmed Milk or Soy milk (milk of your choice)
• Four

Mix together the eggs, milk, oatmeal flour, sugar, salt, cinnamon and vanilla. Get some thick slices of bread and dip it into the mixture. 

In the meantime, pour some Rice Krispies in a separate bowl, and dip each piece of bread into the Rice Krispies as a coating.

Over medium heat, melt a small piece of butter in a pan; add the bread and cook for two to three minutes on each side or until golden. Serve it with fresh fruit, maple syrup, or honey.

Snack: Carrot Sticks With Hummus 

Lunch: Grilled Chicken with Vegetables and Brown Rice

You can adjust this recipe as you like. I prefer marinating the chicken prior to cooking, as it prevents it from getting dry. I also love asparagus, broccoli and mushrooms with my chicken, but feel free to choose any veggies of your choice.

• Lemon juice
• Olive oil, garlic, paprika, chilli flakes (optional) salt and black pepper. 
• Fresh parsley
• Chicken
• Veggies
• Brown rice

Mix the lemon juice with all the spices and fresh parsley. Pour it over the chicken breast or thigh fillets. Leave for 30 minutes. 

Prepare the veggies on a tray and drizzle them with some olive oil and spices. Grill the chicken for 10-15 minutes per side until cooked. Remove from the grill, cover with foil, and allow to rest while you grill the vegetables. Serve with brown rice and enjoy!

Dinner: Fettuccine with Peas and Parmesan Sauce

• Fettuccine pasta
• Parmesan
• Lemon
• Garlic
• Egg Yolks
• Spring Peas

Cook the pasta in a large pot of salted water, draining when al dente. Save at least one cup of the pasta water for later. 

Drizzle pasta with one tablespoon of olive oil and set aside. Heat 2 tbsp of olive oil in the large pot on medium-high heat. Add the peas and garlic and cook for a minute.

Add pasta and the leftover pasta water back into the bowl and cook until the liquid is reduced by half. 

Mix the egg yolks with half of the parmesan. Take the pasta off the heat and leave it for 30 seconds to mix in the egg yolk with the parmesan. It shouldn’t scramble. Season with salt, black pepper, lemon zest, lemon juice, and some more parmesan.

PRO TIPS:

This plan consists of delicious high-carb sources that are easy to overeat. And not all of us have Kendall Jenner’s fast metabolism. Some of you may have office jobs that require more sitting, or are just less active because of injuries. 

In either case, I recommend using our advanced macro and calorie calculator. 

It is suitable for those new to macro tracking and can help you stay within your requirements for weight loss or maintenance!

Kendall Jenner Weight Loss Diet Plan

Kendall has never stated that she is trying to lose weight. Some people claim she’s been thinner lately, but there isn’t anything to confirm changes to her lifestyle. 

What we know is that Kendall’s regular diet involves enjoying treat meals twice a week and dining out with friends and family. This serves both socializing and accommodating her hectic fashion industry schedule.

However, before fashion week, she becomes particularly mindful of her food choices. Still, instead of relying on calorie counting or restrictive diets, Kendall focuses on nutritious food sources, consistent training, and reduces her intake of treats in preparation for these important events.

If you are on a weight loss journey, I would suggest you to switch up the above French toast to her favorite avocado and eggs on toast recipe and the dinner for a Deluxe Chicken Salad:

Breakfast: Avocado and Eggs on Toast

• 2 Medium Eggs
• 2 Whole Grain Slices of Bread
• Half an Avocado, Mashed or Sliced
• Salt and pepper

While your bread is toasting, poach two eggs (she does two egg whites during fashion shows). Cut or mash the avocados and place on top of the toast, Add the eggs on top of the avocado. 

Season it to your taste, Enjoy! 

If you have a big appetite, you can enjoy some oatmeal with it, like Kendall sometimes does. 

Dinner: Deluxe Chicken Salad

• Leafy Greens
• Sunflower Seeds
• Mozzarella Cheese
• Cucumber
• Carrots
• Chicken or Tuna

Mix the ingredients in a bowl. Drizzle with a tablespoon of olive oil and lemon, season to your taste and enjoy!

Also here are some tips from Kendall that may support weight loss:

1. Keep hydrated at all times! It doesn’t just help you lose weight. It also detoxifies your body and helps you perform better in and out of the gym. 

2. Eat smaller meals more often to keep your blood glucose steady at all times and avoid afternoon crashes. 

Research shows that one big meal per day had higher fasting glucose levels in the morning and experienced greater increases in blood glucose after meals. 

Their insulin response to glucose was also delayed compared to those who ate three or more meals per day. 

3. Avoid crash/fad diets. They restrict nutritious food sources and can make you anxious. Instead, find healthy meal options that you enjoy and stick to them daily. 

4. You can have cheat meals while dieting, just limit them to 1-2 x a week! A study even indicated an increase in metabolism after a cheat meal, causing your body to burn calories faster. 

Kendall Jenner Supplement Preferences

Kendall is known to use Beekeeper’s Naturals propolis throat spray and Brain MD omega-3 power capsules. Additionally, she has recently shared that she takes a type of nicotinamide adenine dinucleotide, also known as NAD.

What are they good for?

• Avea NMN powder: Contributes to cell regeneration and is popular for its anti-aging properties.

• Beekeeper’s Naturals propolis throat spray: An all-in-one medicine for immune support, sore throats, and perhaps glowing skin. She mixes it with oatmeal, avocado, and lavender oil to prevent breakouts!

• MD Omega-3 capsules: This supplement is free of soy, preservatives, artificial colors, flavors, and gluten. It’s important for heart health, joint health, focus, and brain function.

Final Thoughts

Kendall Jenner is a natural athlete who enjoys working out and staying healthy, but being a supermodel requires dedication to your physique. 

While genetics and metabolism play a role in her appearance, Kendall’s commitment to challenging workouts and healthy nutrition matters most. She balances it with twice-weekly treat meals, still maintaining her perfectly slim and toned physique. 

So, avoid starving yourself for a supermodel look. Instead, choose nutritious meals! That’s what Kendall does.

Remember, we all have individual needs regarding dieting and training, so I always recommend consulting with a dietitian or trainer before making significant changes to your lifestyle.

Are you going to try Kendall’s workout and diet?

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