Between filming Keeping Up with the Kardashians, parenting her three kids, and running a successful health and wellness empire, Kourtney Kardashian has plenty on her plate as it is. However, that isn’t stopping the Poosh founder from making her wellbeing a top priority, whether she’s whipping up healthy plant-based meals or tackling a tough workout.

So, how does the reality star stay in such great shape with such a jam-packed schedule? Her trainer just revealed the exact treadmill workout that keeps Kourtney fit. And for more on how this famous family stays active, check out Kylie Jenner Shows Off Her Toned Abs in New Gym Video.

Kourtney doesn’t just jog on the treadmill to get into shape—she has a specific list of moves on the machine that keep her toned. Her trainer, Joel Bouraïma has Kourtney do four specific exercises:

-shuffling side steps, which she does at 1.5- and 3-mile speeds for 30-second intervals
-side steps with a resistance band over her knees, done at 1- and 2-MPH for 30-second intervals
-incline walking between 10 and 15% at 3.5-MPH speed carrying dumbbells and shadowboxing for 30-second intervals
-alternating 10 kettlebell squats and 30 seconds of backwards walking at 10-15% incline for five minutes total

Get the full workout details here from Poosh. And for more celebrity health and fitness news delivered to your inbox, sign up for our newsletter!

It’s not just her treadmill workouts that keep Kourtney in such great shape. In an interview with Poosh, Kourtney’s other trainer, Amanda Lee, revealed the exact circuit training moves Kourtney does to maintain her fit figure.

Her routine includes three sets of jump squats and jumping lunges, mountain climbers and push-ups, burpees and squat jumps, and jumping jacks and jumping jack planks.

Even when she’s traveling, Kourtney doesn’t skimp on her exercise routine. During a trip to Egypt, Kourtney revealed that, even without a gym, she managed to keep her workout goals on track.

In addition to power-walking, Kourtney told E!, “I did 200 chair squats to keep my hamstrings, glutes and quads toned. Just pretend you are about to sit in a chair and pop up into a standing position while engaging your core.”

And for more super-fit stars, check out Bachelorette Star Andi Dorfman Reveals Exact Workout and Diet in New Bikini Pics.

One of the biggest factors when it comes to Kourtney’s workout success is her consistency.

“I think I take time for myself now to work out every day, which I never did—especially having three young kids,” she told E!. “I just never made it a priority, and now it just makes me feel so much better—mentally and physically—just to really take that time.”

For insight into how your favorite stars stay healthy, check out Christie Brinkley Beams In New Beach Pics—Here’s How She Stays Fit.

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Walking is the most common form of exercise in the world, and health experts agree that the best way to get the most out of your walks is to take them outside. Studies show that nature brings good vibes and a host of other great benefits, and if you’re altering the terrain of your walks, you’re all but guaranteed to work your muscles better and get a much more worthwhile workout.

So what happens when you take your walk to the treadmill at your local Crunch or in your home gym? Are you missing out on some of the wonderful benefits of walking? The short answer is yes, but that doesn’t mean that walking on a treadmill doesn’t come with its own worthwhile benefits, too.

To learn what happens to your body when you walk on a treadmill, read on, because we’ve asked scores of health and fitness experts. And for more on getting the most out of your walks, make sure you’re aware of the Major Mistakes You Shouldn’t Make While Walking, Say Health Experts.

It’s simply a fact that each step on a treadmill belt—especially if you’re not utilizing the incline function—requires less effort than it would on terra firma. “When you are on a treadmill there is much less friction than being on the ground,” says celebrity trainer Joey Thurman, CES, CPT, FNS. “As you bring your foot forward, the belt will help bring your leg back. There will be less activation by way of less resistive forces from the ground.”

This is why, for the sake of your heart and your muscles, you need to increase the incline to maximize your workout. (It’s also why This Crazy-Popular Walking Workout Totally Works, Say Health Experts.)

“Treadmill walking shows less muscle activity because there’s no wind resistance,” says David Rosales, NSCA-CPT, OTC, co-owner of Roman Fitness Systems. “It prevents your body from moving in various positions in manners because you can only go directly forward.” For more great fitness advice, make sure you know The Single Most Effective Way to Work Out Every Day, Say Psychologists.

While walking on a treadmill requires less friction, you’ll still be working on perfecting your balance. “Walking, in general, is a great exercise as you spend most of your time on one foot,” says Thurman. “Walking on a treadmill leads to better overall balance.”

If it’s indeed balanced you’re after, says John Fawkes, an NSCA-certified personal trainer and Precision-Nutrition-certified nutritional counselor, you should “switch between forward and backward walking—the latter of which will not only improve your balance but is also linked to better memory.”

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“Walking outdoors and walking on a treadmill are both great for our bodies and minds. However, there are some significant differences,” say Joyce Shulman and Eric Cohen, the founders of 99 Walks, an app devoted to walking. “Walking outdoors presents us with unique challenges you won’t find with treadmill walking, such as uneven surfaces, varying slopes with inclines and declines, and the opportunity to climb steps or stairs. These subtle differences will engage our muscles in different ways, at different angles, and at different intervals.”

In the case of your arms, if you’re using the treadmill’s handrails and not swinging them, you’ll not only reduce your calorie burn, but you could also be affecting your posture for the worse. Remember: To maximize your walks on a treadmill, try to avoid using the handrails. Oh, and there’s one more reason you’d want to avoid the handrails…

“Many people dislike treadmills because of the feeling of dizziness after walking on the treadmill,” says Chanha Hwang, PT, DPT, CHC, a licensed physical therapist and certified health coach who runs Fatherly Health and Wellness. “If you are holding on to the treadmill for balance, the internal balance system is no longer working. As you step off the treadmill, the balance system suddenly kicks in again and you feel sudden dizziness or floating in space.”

His tip for ensuring that you don’t get motion sickness or dizziness from a treadmill? “Walk at a slower pace and take your hands off the treadmill.”

“Ultimately, the treadmill is great for cardiovascular training,” says Ollie Laver, a UK-based personal trainer and nutritionist who runs the online training site Wise Fitness Academy. Laver offers this treadmill interval workout to ensure that your heart gets pumping. Add incline to increase difficulty.

• 5-minute slow pace warm-up
• 2-minute fast past
• 1-minute slow pace
• Repeat for 20 minutes total
• 3-minute cool down at a slow pace

“Treadmills offer a few advantages,” says Rosales. “One, it’s much easier to track your progress. You have the numbers right in front of you in terms of distance, time, and incline, all of which you can adjust yourself. This ability to track progress is huge for many people. It’s easier to set goals and see how you’re improving, both of which will continue to motivate you to keep walking and build the habits.” If you’re in the market for a routine that’s a little more hardcore, consider trying This Quick 10-Minute Workout That Melts Belly Fat, Says Top Trainer.

“Walking on a treadmill works several parts of your body, including your ankles, glutes, hamstrings, quads, and core—and, if you swing your arms—your upper body,” says Fawkes. “For longer treadmill workouts, set the incline at a moderate level (2 to 3%). For a quick walk, go even steeper, which will fire up your metabolism and work your legs even more.”

For more, be sure to Drink This 30 Minutes Before Exercise to Torch Fat, Says New Study.

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