Four Week Home Workout Program

Four Week Home Workout Program

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 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; 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.








Paid Endorsement Disclosure: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


  1. Exciting news. Exercise, food and stress management all go hand in hand with a healthy lifestyle. Thanks for introducing us to Kodjo
    France recently posted..Cumin Spiced Squash with White Beans and ScallionsMy Profile

    • Shelley Alexander says:

      You are so right about that France. Kodjo has some great knowledge and experience with fitness and healthy living and he is living proof that his programs get results.

  2. Great article!

    Glad he will be a regular contributor to your fitness column. And I have heard many good things about HI intensity interval training!

    I like the way Kodjo breaks down the workout for us as well!

    ~ Jupiter Jim
    Jupiter Jim recently posted..WordPress Infographic — The Best CMS, Content Management SystemMy Profile

    • Shelley Alexander says:

      Thanks Jim! Kodjo really knows how to design workouts that get results and he explains these workouts in a way that makes it easy for you to implement into your life. Hope you come back to get more of his fitness advice.

  3. Hello

    Always love workouts that are done at home.

    The combination of a great workout and good food is key to success.

    Thank you
    Alice recently posted..How To Keep Spam Off Your FB PageMy Profile

    • Shelley Alexander says:

      Hi Alice, I love home workouts too! It’s so convenient and you don’t have to drive to a gym or deal with crowds to use the equipment. Once you add in healthy diet with lots of good healing foods you have a winning combination!

  4. Welcome Kodjo, I follow you via FB and it’s great to read you here as well.
    I love the easy advice on how to work fitness into your life 🙂 A great addition to your blog Shelley 🙂
    Sarah Arrow recently posted..WordPress Video TrainingMy Profile

  5. Hi Shelley,
    I am definitely going to try the cardio workout that you explained above it sounds good and I’ve also heard that intensely working out for short periods of time and having short breaks is a great way to see results as your not letting your metabolism fall right down before you start up again..

    Thank you =)

    Regards, Jessica.
    Jessica vanZyl recently posted..Gettin’ Up Chuck Berry’s Nose (Pt 1)My Profile

  6. These exercises sounds like something that just about everyone can do without spending a lot of money. I think that making exercise convenient for people is so important. If you can incorporate fitness easily into your every day routine, you will be so much more likely to do it.
    Kristen recently posted..Moving from Beginning Yoga to Intermediate YogaMy Profile

    • Shelley Alexander says:

      Absolutely Kristen! Kodjo makes it easy for you to do that by watching his videos and incorporating his workout plan into your life.

  7. Wow Shelley!
    This is amazing! You might have seen my before/after pic on facebook that i posted yesterday. i am losing weight and incorporating these strategies, although i was looking for something like this that was a little simpler for home. Seems we attract just what we need! I may have to work up to it, but it looks awesome! Thanks

  8. Interesting routine must give it a go. Kodjo has some great ideas. Thanks for sharing Shelley
    Anne Perez recently posted..You’re Never Too Old to Start a Home-Based Service BusinessMy Profile

    • Shelley Alexander says:

      Hi Anne, Kodjo really knows how to get results quickly and I love that all of his fitness suggestions can be done in the privacy of your own home. I hope you try his 4 week workout!

    • Anne,
      As Shelley mentioned, we try to feature on here exercises you can do without needing a gym membership. In other words, all these routines could be done right at home. Let us know if you have any questions at all regarding the 4-week workout program!
      Thanks for trying it out!
      Kodjo recently posted..How does Physiotherapy Help with Injuries?My Profile

  9. Wow, you seem to be a great workout lover Kodjo..well I am totally opposite. I hate doing workouts. I prefer diet method to attain a healthy weight but workouts…naaah not mah cup of tea 🙂

    • Shiwangi
      You should work out to complement your diet. Healthy diet alone is not enough. That’s only one part of the equation. Workouts help our body build strength, which is critical as this slows down the aging process, fosters mobility, and helps prevents the occurence of certain degenerative diseases. You don’t necessarily need to do this 15 min workout routine (if it’s too advanced for you). Start slow, and build your way up.

      Kodjo recently posted..Great Aerobic Exercises For Pregnant MomsMy Profile

  10. This is a great article that shows the importance of being balanced with a good eating habit and exercise. I have always believed in doing it in moderation and it has worked for me. I just had the honor of reading another person’s article on health and wholeness. It is being a huge focus in the right direction for everyone.

    This seems to be a method that much younger people can take advantage of. For us who are not so young and have medical issues like back and spin issues. This can not help us and yet this is a great motivator.

    With our kids in the US being way out of shape. This is a great source I can start referring others to encourage their change in thinking. Plus, get them to see how the whole family can benefit using this information now.

    Great post and I can see this catching on in a good way. This is what we need more down to earth methods of keeping a good lifestyle. So, we can grow old and see our grandchildren have a prosperous life. Thanks for sharing usable information.
    William Amis recently posted..Mastering ActionMy Profile

    • Shelley Alexander says:

      Glad you liked the info and video William. I will have to ask Kodjo to design a workout that will help people that have some of the health issues you brought up. Thanks for sharing your thoughts. 🙂

  11. This is really a great share..!!
    This workout will really help you out to live a healthy lifestyle..!!

  12. great article, iam glad i came here. thanks for sharing

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