Senada Greca, the personal trainer for reality star Kim Kardashian, has shared a brief yet effective five-minute workout that anyone can do to build muscle and promote fat loss. Greca emphasizes that strength training is essential for achieving an athletic physique, boosting confidence, and enhancing overall mental health.
In a recent conversation, Greca revealed her admiration for Kardashian’s dedication to fitness. “I love working with Kim. She is an incredibly dedicated woman in all aspects of her life, including strength training,” Greca stated. Their training sessions, which can last up to 90 minutes, focus on various exercises, including lunges and planks. They typically engage in these workouts four to six times a week, utilizing a technique known as supersets to maximize efficiency and intensity.
Transforming Lives Through Strength Training
Greca’s journey into fitness began after she overcame personal struggles with low self-esteem and an eating disorder. Initially pursuing a career in finance after immigrating to the United States as a teenager, she found that incorporating exercise into her life transformed her perspective. “I was utilizing workouts to not punish myself, but to nourish myself,” she explained, highlighting the shift that led to improved physical and mental well-being.
Today, Greca has built a fitness empire, attracting over 6 million followers on Instagram. She has developed a strength training app named WeRise and co-founded a supplement company called Aonic. Greca’s mission is clear: to make fitness accessible to everyone, from busy professionals to stay-at-home parents. “I think of strength training as a standard that every woman should embrace,” she said.
A Five-Minute Workout for Busy Schedules
For those looking to incorporate strength training into their busy lives, Greca recommends a simple bodyweight circuit that targets all major muscle groups. This routine requires minimal or no equipment and can be performed in just five minutes. Here’s how to do it:
“Perform the following exercises for 45 seconds each, resting for 15 seconds between movements.”
Squats: From a standing position, bend both knees to lower your hips while keeping your torso upright. Engage your core as you lower.
Lunges: Step one foot forward, lowering both knees to about 90 degrees. Ensure your back knee hovers just above the ground before returning to the starting position.
Hip Thrusts: Lying on your back with your feet flat and knees up, push through your heels to lift your hips. Slowly lower back down with control.
Superwomans: Lying face down, lift your head, shoulders, and legs off the ground using your back and core muscles for a few seconds before returning to the start.
Plank Hold: Start on all fours with legs straight and hands beneath your shoulders, maintaining a straight line from head to feet. Engage your core and hold the position without sagging or arching.
Repeat the circuit for five rounds. For those seeking an additional challenge, Greca suggests incorporating weights as you progress. It’s important to remember that consistency is key. While five minutes may not lead to immediate transformation, it can become a habitual part of your routine, leading to significant long-term benefits.
Greca encourages individuals to listen to their bodies and gradually increase the difficulty of their workouts. “I don’t push beyond what my body finds necessary,” she advised. “I always tell people, listen to the expert within.” With this approach, anyone can begin their journey toward improved fitness and well-being, regardless of their current level of experience.