Noem mixes strength training, cardio, and yoga six days a week to stay fit and healthy.
Do you think bodybuilding doesn’t fit into your busy lifestyle? Think again. This post highlights Kristi Noem, an American politician, former South Dakota governor, and current United States Secretary of Homeland Security, who prioritizes fitness despite her demanding schedule.
An advocate for healthy living, Noem demonstrates that even with a packed political calendar, it’s possible to make time for your health and well-being. At 53, she’s in remarkable shape, proving that age and a hectic career are no barriers to staying fit. This article explores Kristi Noem’s fitness journey, including her workouts, exercise routine, and diet.
| Full Name: Kristi Noem | ||
| Weight | Height | Date of Birth |
| (58 kg) 128 lbs | (170 cm) 5’7” | 11/30/1971 |
| Profession | Era | Nationality |
| Politician, Author | 2000s, 2020s | American |
Who Is Kristi Noem?
Kristi Noem was born in Watertown, South Dakota, and is the 8th United States Secretary of Homeland Security, appointed by President Donald Trump. Before serving in the President’s cabinet, she was the first female and 33rd governor of South Dakota in 2018. This followed a reelection in 2022 with a record number of votes in South Dakota’s history.
Kristi Noem’s political career began in 2007 when she took a seat in the South Dakota House of Representatives, where she served for four years. However, aside from her ambitious political career, she’s also a farmer, rancher, entrepreneur, mother, and grandmother.
In 1990, Kristi Noem graduated from Hamlin High School and won the South Dakota Snow Queen title. She attended Northern State University but didn’t graduate because she had to leave to run the family farm. However, she returned to school and took classes at Mount Marty College and South Dakota State University. She also took online courses at the University of South Dakota and got her Bachelor of Arts degree with a major in political science in 2012. As a senator, she had quite the influence, sponsoring eleven bills that became law.
Despite her busy schedule, Noem has juggled her ever-demanding career, family, and consistent gym attendance in a way that inspires both men and women. Undeniably, her love for fitness is evident; whenever she makes a public appearance, she often discusses her training approach, aside from commenting on current events.
Kristi Noem’s Workout Routine
Kristi Noem has always been active, mainly working on the farm as a rancher and farmer. People know her for her killer arms. Despite her busy schedule, her weekly workouts continue, whether in the White House, with her family, or on the ranch. As a mother of three and grandmother of grandchildren, her time in the gym allows her to focus on herself and her body.
Kristi Noem works out most days of the week with at least one rest day. She enjoys CrossFit, weight training, and bodyweight exercises. Sometimes, when she’s at the gym, she does her fair share of networking with politicians, mixing business with pleasure. She used her love for fitness and health as a stepping stone to advance her political career.
“I started thinking outside the box. How can I get interaction with other members? And for me, it was the gym. I’m not one to sit in bars at night. I’m more of a morning person. So I started going out to the gym in the Rayburn Office Building, and there’s a lot of members down there. It’s kind of our one chance to socialize to get to know one another on a personal level. We exercise together. But we also talk about legislation.”
— Kristi Noem
Her weekly exercises include a training split of upper body, lower body, and full body exercises. She also prioritizes cardio and yoga, which help her relax. Here is a typical training week for the United States Secretary of Homeland Security.
Monday — Upper Body Workouts
Her upper body strength training exercises consist of bodyweight exercises and compound movements.
| Exercises | Sets | Reps |
| Pull Ups | 3 | 10-12 |
| Push Ups | 3 | 10-12 |
| Dumbbell Shoulder Presses | 3 | 10-12 |
| Rows | 3 | 10-12 |
| Tricep Kickbacks | 3 | 10-12 |
| Bicycle Crunches | 3 | 10-12 |
| Russian Twists | 3 | 10-15 |
| Planks | 3 | 60 Seconds |
Tuesday — Cardio
Kristi Noem’s weekly workouts also include cardio. When she’s not in the gym, she goes for runs, sprints, or uses the treadmill. However, she loves running outdoors and participates in events like the 5K charity races. This study shows that cardio can help reduce cardiovascular disease risk and improve overall health (1).
Wednesday — Lower Body Workouts
She uses compound exercises to strengthen her legs, core, and glutes for her lower body exercises.
| Exercises | Sets | Reps |
| Step Ups | 3 | 10-12 |
| Deadlifts | 3 | 8 |
| Box Squats | 3 | 10-12 |
| Walking Lunges | 3 | 10 |
| Goblet Squats | 3 | 10 |
| Lateral Lunges | 3 | 10 |
| Calf Raises | 3 | 12-15 |
Thursday — Yoga
At least once a week, Noem finds time to attend a yoga class to relax her body and mind. According to her, yoga keeps her calm, especially from work stress. A study shows that yoga can help improve flexibility, increase strength, and relieve stress (2).
Friday — Outdoor Run
Kristi Noem starts her Friday mornings running outside. It helps clear her mind and keeps her body active.
Saturday — Full Body Workouts (CrossFit)
| Exercises | Sets | Reps |
| Burpees | 4 | 10-12 |
| Squats | 4 | 10-12 |
| Deadlifts | 4 | 8-10 |
| Glute Bridge to Chest Presses | 4 | 8-10 |
| Walking Plank Push-Ups | 4 | 8-10 |
| Superset — Russian Twist & Oblique Crunches | 4 | 8-10 |
| Dumbbell Shoulder Presses | 4 | 8-10 |
Sunday — Rest & Recovery
Kristi Noem’s Diet
Despite her busy schedule and constant traveling, Kristi Noem emphasizes eating a healthy diet. This is key to her staying lean and fit into her 50s. She eats three times a day, and her meals consist of lean protein (which she occasionally hunts), early morning coffee, snacks in between, and lots of water. Here is what a typical daily meal is like for Kristi Noem:
Meal One (Breakfast)
- Coffee
- Egg Whites
- Oatmeal
- Berries
Meal Two (Lunch)
- Brown Rice
- Grilled Chicken
- Avocado
- Vegetable Salad & Kale
Meal Three (Dinner)
- Salmon or Steak
- Quinoa
- Sweet Potatoes
- Roasted Cauliflower or Vegetables
Snack Between Meals
- Yogurt
- Nuts
- Fruits
Supplements
Follow Generation Iron on Instagram, Facebook, and Twitter for more celebrity workouts and diets!
References
- Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
- Woodyard C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International journal of yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485
