The 11-Minute Secret: Kendall Jenner's Exact Core Workout And 2025 Diet Plan Revealed
Supermodel Kendall Jenner’s physique is one of the most talked-about in the fashion industry, and the secret to her famously toned midsection isn't hours in the gym, but a highly efficient, high-intensity core routine. As of late 2025, the foundation of her sculpted abs remains a challenging, at-home 11-minute bodyweight sequence that targets the entire abdominal wall, proving that consistency and intensity trump duration. This comprehensive guide breaks down the exact exercises, her broader fitness philosophy, and the crucial diet plan that makes this routine so effective.
The beauty of Kendall’s approach is its accessibility; you don't need expensive gym equipment or a personal trainer to achieve a supermodel-level core. It’s a powerful combination of plank variations and targeted crunches, designed by her long-time celebrity trainer, Gunnar Peterson, to maximize results in the shortest time possible. This routine is perfect for anyone with a busy schedule looking to build core strength and definition.
Kendall Jenner's 11-Minute Core Shred: The Exact Workout Breakdown
Kendall Jenner has been transparent about her preference for working out in the morning, typically around 7:00 A.M., to kickstart her metabolism and energy for the day. Her core work is a non-negotiable part of this routine, often done at home or while traveling. The 11-minute sequence is a high-volume, low-rest circuit that hits the rectus abdominis, obliques, and deep transverse abdominis muscles through a variety of isometric holds and dynamic movements.
The Plank Series: Stabilizing and Strengthening
The first half of the routine focuses heavily on various plank holds, which are essential for building foundational core strength and stability. This emphasis on isometric exercises is a key element of her routine, targeting the deep core muscles that support posture and create a flat stomach.
- Forearm Plank: 30 seconds (Focus on keeping a straight line from head to heels).
- High Plank: 30 seconds (Engage the glutes and quads to maintain tension).
- Side Plank (Right Side): 15 seconds (Ensure the hips are stacked and lifted).
- Side Plank (Left Side): 15 seconds.
- Side Plank with Crunch (Right Side): 5 reps (Bring the top elbow to the hip in a controlled movement).
- Side Plank with Crunch (Left Side): 5 reps.
- Bird-Dog High Plank: 15 seconds (Alternating arm and leg lifts for balance and anti-rotation).
- Rocking Plank: 15 seconds (Shifting the body weight forward and back, engaging serratus anterior).
- Knee-to-Elbow Plank: 5 reps per side (Slowly bringing the knee to the opposite elbow for an oblique challenge).
The Crunch Series: Sculpting and Defining
The second half introduces dynamic movements to sculpt the upper and lower abdominals, creating the defined lines Kendall is known for. These exercises focus on full range of motion and controlled muscle contraction.
- Bicycle Crunch: 15 reps (Slow and controlled, twisting the torso to meet the opposite knee).
- Vertical Crunch: 15 reps (Legs straight up, reaching toward the toes).
- Frog Crunch: 15 reps (Soles of the feet together, knees out, crunching up).
- Raised Leg Crunch: 15 reps (Legs raised at a 90-degree angle, focusing on upper abs).
- Leg Lifts: 15 reps (Crucial for targeting the lower abdominal ‘pouch’ area).
The Gunnar Peterson Philosophy: Beyond the Abs
While the 11-minute routine is the core (pun intended) of her abdominal work, her overall fitness is managed by renowned celebrity trainer Gunnar Peterson, who also trains her sisters, Kim and Khloe Kardashian. Peterson’s philosophy for Kendall is centered on variety, consistency, and a no-nonsense approach to training.
Peterson emphasizes that the key to fitness is simply making time. For Kendall, this means a combination of resistance training—which is essential for maintaining a lean, toned physique—and aerobic exercises. She incorporates full-body strength training sessions with Peterson to build muscle mass, which in turn boosts her metabolism.
To keep things interesting and to prevent her body from plateauing, Kendall also mixes in various workout classes. Her favorite alternatives to the gym include:
- Hot Yoga: Excellent for flexibility, detoxification, and building core stability.
- Kickboxing: A high-intensity cardio and strength workout that engages the core with every punch and kick.
- Pilates: Another method she uses to focus on deep core strength and muscle lengthening, a favorite among supermodels.
This holistic approach ensures she is not just strong, but also agile and enduring, qualities necessary for her demanding career on the runway and in front of the camera.
The Essential Fuel: Kendall Jenner's 2025 Diet and Hydration Plan
Even the most intense ab workout will not yield visible results without a disciplined nutrition plan. Kendall’s diet is a classic example of clean eating, focusing on nutrient-dense foods while limiting inflammatory items. Her diet is perhaps the most crucial "secret" to her visible abdominal definition.
Focus on Lean Protein and Whole Grains
Kendall’s daily meals are structured around lean proteins and complex carbohydrates. This combination provides sustained energy for her workouts and the necessary building blocks for muscle repair.
- Breakfast: Often includes avocado, eggs, and toast, or a simple yogurt for quick protein and healthy fats.
- Lunch: A typical midday meal is grilled chicken with brown rice and a generous portion of vegetables. This combination fuels her without causing a post-lunch energy crash.
- Snacks: To keep her blood sugar steady and prevent overeating, she relies on healthy snacks like hummus and veggies.
- Dinner: She allows for flexibility, often eating out or cooking, but maintains a focus on nutritious, balanced meals.
The Hydration and Detox Strategy
One of the most unique and consistent elements of Kendall’s routine is her extreme focus on hydration. She is known to drink a significant amount of water throughout the day, often consuming up to 12 cups of fluid. This high fluid intake is critical for skin health, energy levels, and—most importantly for a defined core—reducing water retention and bloating.
A key component of this hydration is her use of detox tea. While the term 'detox' is often debated, the high fluid content helps flush the system, contributing to a flatter, less bloated appearance. Furthermore, Kendall has actively worked to reduce dairy consumption in her diet, a change she credits with helping her achieve clearer skin and a less inflamed digestive system.
In conclusion, achieving Kendall Jenner’s toned abs is less about a single "magic" exercise and more about a dedicated, multi-faceted lifestyle. It’s the powerful combination of the high-intensity, 11-minute core routine, the varied full-body strength training with Gunnar Peterson, and a clean diet rich in lean protein, whole grains, and obsessive hydration that delivers her supermodel results.
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