I’m happy to announce that Kodjo Hounnake will be a regular contributor on my blog! Kodjo will share his favorite home fitness tips and great workout videos to help you get fit and healthy without spending hours at the gym.
Kodjo Hounnake is a New York based fitness expert, FitFluential Ambassador, and creator of the popular health, wellness, and lifestyle blog www.kodjoworkout.com that helps people around the world find easy solutions for getting healthy.
I truly believe in the power of regular exercise combined with healing whole foods and stress management as important keys to creating radiant health and wellness in your life.
Here’s Kodjo’s first post and Four Week Home Workout Program:
We’ve been taught that nothing in life is permanent. This concept applies to virtually anything, but most importantly to our health. To enjoy a healthy life, we ought to invest time eating healthy and exercising regularly. These two components are a life-long process. Eating healthy includes ridding your diet of processed foods; artificial sweeteners, excess sugar, etc. Exercising regularly means working out 3 to 6 times a week.
How to Exercise More Efficiently?
Many view exercising as a long and tedious process that can span anywhere from an hour to two. But the truth is you do not need 120 minutes to get your metabolism up and kick your fat burning engines into gear. In fact, you rarely need a full hour to do this.
If you have a busy schedule (like most of us do), you may have only half an hour to 45 minutes of your day to allocate to workout. Sometimes, you may not even have time to commute to the gym to do your daily workout. In that case, what kind of exercises do you do at home that can fit those parameters?
High Intensity Interval Training
If you want to boost your metabolism and burn fat, while keeping your time to a minimum, you need high intensity interval training or HIIT for short. The principle of HIIT is simple: short intervals of intense exercise followed by shorter periods of rest. For example you can jump rope for 30 seconds, and rest for 10 seconds, and then repeat the routine several times. Due to its design, HIIT is known to burn fat at a significantly higher rate than any other exercise structure. The Gymboss interval timer is a gadget that will help track your intervals appropriately and effortlessly. I never go anywhere without my Gymboss. It is small enough to fit in your pocket, and is travel-friendly; so I strongly suggest you get yours.
Four-Week Home Workout Program
My 4-week home workout program incorporates the above HIIT notions. For instance your exercises will last 20 seconds with no break, then followed by a 30 second rest time, and immediately followed by a repeat of the circuit.
What Equipment Do I Need for the Four-Week Home Workout Program?
Thankfully, you do not need any expensive gym equipment for this workout. To put it in perspective, a gym membership can cost up to $80/month (or nearly $1000/year). Needless to say most people miss the gym and end up quitting altogether, while still keeping their payments in hope that they will eventually go back. For this 4-week home workout program, you will need a jump rope (~$20), a Gymboss interval timer ($20), and a stability ball (also about $20), for a total cost of approximately $60. The economics are rather compelling: $1000/year versus $60 lifetime investment.
Exercise Break Down
My 4-week home workout program is done 5 days a week, broken up into days of strength training (Monday, Wednesday, Friday), and days of intense cardio (Tuesday, Thursday). For people who do not have access to a treadmill machine, do the following routine on Tuesday and Thursday of Week 1.
1- Butt Kicks (20 sec)
2- High Knees (20 sec)
3- Jumping Jacks (20 sec)
4- Stationary Sprints (20 sec)
Perform these four routines back to back, and then take a 30 seconds break. Repeat the circuit again 9 more times for a total of 10 times (about 18 minutes of intense cardio)
IMPORTANT NOTE: Though the video suggests you repeat each exercise only 3x; push yourself and repeat 10x. The harder your workout, the quicker you’ll see results. However always stay listen to your body and never over-train.
Try the Four-Week Home Workout and let me know about your progress! Please contribute to the conversation by leaving a comment.
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About the Author: Kodjo Hounnake manages a health, wellness and lifestyle blog at www.Kodjoworkout.com; and recently created a easy-to-do free 4-week home workout program to help busy people get in shape in the comfort of their homes.