In a recent discussion, Senada Greca, personal trainer to celebrity Kim Kardashian, shared insights on effective strength training that can be done anywhere. Greca emphasized that even a brief, five-minute workout can yield significant health benefits by building muscle and enhancing overall fitness.
Greca, who has been training Kardashian since 2023, noted that Kardashian is exceptionally committed to her fitness regime. Their sessions often focus on upper body and core strength, employing a technique called supersets, which combines multiple exercises with minimal rest to increase intensity and fat-burning potential. Greca explained, “We keep it moving. We don’t take too many breaks.”
Kardashian dedicates up to six days a week to strength training, participating in 90-minute sessions that include warm-ups and stretching. Greca highlighted Kardashian’s determination, stating, “She would hit the gym every single day if I didn’t urge her to take a chill pill and rest.” This commitment is mirrored in Greca’s own approach, as she advocates for consistency in workouts, even if it means only exercising for five or ten minutes at a time.
Strength Training: A Path to Longevity and Confidence
Interest in strength training has surged, particularly among women, driven by its myriad benefits. Greca explained that lifting weights not only builds an athletic physique but also improves mood, increases energy, and enhances longevity. Her personal journey underscores these advantages; after struggling with low self-esteem and an eating disorder, she transformed her relationship with exercise into one of self-care and empowerment.
“I was utilizing workouts to not punish myself, but to nourish myself,” Greca shared. She has since turned her passion into a thriving business, gaining over 6 million followers on Instagram and launching the strength training app, WeRise, along with co-founding a supplement company named Aonic.
Greca advocates that strength training should be a standard practice for every woman, emphasizing the importance of feeling strong and capable.
A Simple Workout to Get Started
For those looking to build lean muscle on a tight schedule, Greca recommends a straightforward bodyweight circuit that requires minimal or no equipment. This five-minute workout targets all major muscle groups and can be performed as follows:
1. **Squats**: Stand upright, lower your hips by bending both knees while keeping your torso straight. Aim for 45 seconds of activity followed by a 15-second rest.
2. **Lunges**: Step forward with one foot, bending both knees to roughly 90 degrees. Return to standing and repeat for the same duration.
3. **Hip Thrusts**: Lying on your back with feet flat on the floor, lift your hips by pushing through your heels. Hold for a moment before lowering.
4. **Superwomans**: Lying facedown, lift your head, shoulders, and legs off the ground using your back and core muscles. Hold briefly before returning to the ground.
5. **Plank Hold**: Start on all fours, extend your legs back, and maintain a straight line from head to heels. Engage your core and hold the position.
Complete this circuit five times, resting 15 seconds between exercises. For those wanting to increase the challenge, incorporating weights can be beneficial.
Greca emphasizes that while five minutes may not lead to immediate transformation, consistency is key. She encourages individuals to gradually increase their challenges and remain active outside of structured workouts. “Listen to your body,” she advises, highlighting the importance of self-awareness in fitness.
As more people recognize the advantages of strength training, Greca’s approach serves as a reminder that effective workouts can be both accessible and manageable, regardless of time constraints.
