About Kodjo
I haven’t always grown up the fitness enthusiast that I am today. In fact I didn’t really start exercising until college. People always ask me what motivated me to start working out and what keeps me focused. I think the first question is always very easy to answer (just like anyone else, I wanted to develop a great physique and feel good about my body)
The second question was not so easy to answer until I recently discovered the power and efficiency of circuit training workouts
Circuit Training Workout
Circuit training workouts are exercise routines done back to back with minimal break between the sets. They are a great way to keep your workout session “jazzed up” and fun, while minimizing your time. For example, rather than doing a boring 30-minute stationary bicycle ride, which quite frankly does not burn anything but your time (instead of your body fat), you go through a series of ab workout, squats, plank, sequentially for 60 seconds each with 10 seconds of rest between sets. Once done, you repeat the entire circuit again 5 to 6 times. The complete workout may take less than the time spent on your bicycle ride but the intensity is several folds higher, which makes the body burn the fat for 24 to 48 hours straight as opposed to much less for more engaging exercises. Below is an example of a high intensity interval circuit training workout
Discovering the benefits of circuit training changed dramatically the way I work out, in a sense that not only do I have an unlimited range of possibilities in terms of how I combine my sets, I also do not lose interest in doing the same kind of workout routines day in and day out. Needless to say that workout boredom is one of the key reasons people quit after a while, because they do not feel challenged enough and consequently, they do not achieve their weight loss goals.
In a video I made the first day of 2011, I shared tips that could help you stay motivated on your workout goals. It does require a change of mindset from you however, because remember – like someone says: “If nothing changes, nothing changes”. You need to change the way to approach your workout, keeping in perspective the overwhelming health benefit it has on your body, rather than just the mere fact that it helps you sculpt a great looking physique.
My Hope
My hope in building this home fitness blog (which I would highlight I put together myself (Yea you can clap for that 
)), is that the hundreds of circuit training workouts that I have on this site will give you enough basis for you to kick off your home workout training. If there are certain specific routines you would like to see, feel free to email me and I will gladly make a video and post it with your name on it. One soul at the time, one genetic fat cell at the time, we will conquer our fear of working out and vanquish obesity!
Final Thoughts
Finally, remember to NOT take life that seriously. Have fun, be goofy, and enjoy everything you do. I guess that’s what I was trying to do in this video
Kodjo Hounnaké
New York
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If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Also if you haven't done so yet, go grab your Gymboss Interval Timer below. Thank you!
{ 10 comments… read them below or add one }
Kodjo, I started HIIT about two months ago. Before that, I only did treadmill, some Schwinn Airdyne bike, and weights. My routine is nowhere nearly as “high intensity” as yours, but I’m 70 years old. I am going to need to revise it because the step ups in the routine are hard on my knees. Like most women, my upper body is the area that needs most of the strength training, so I can probably do without the step ups.
Any suggestions for a routine for those of us who are easing into this training and have a few years on you?
By the way, great website! I’m impressed that you did your own work on it.
Carole
Carole,
Someone once said “Age is an issue of mind over matter, and as long as you don’t mind it doesn’t matter”. You are the living proof of that! First I thought the 70-years-old reference was a typo but I did go and visit your blog to confirm for myself.
Carole, if your joints are still great, which I believe they are I would recommend getting a Gymboss and doing the following routine: A. Jumping Jacks (1min), 20 sec break B. Plank on your Knees (1min), 20 sec break C. Power Walks holding a pair of dumbbells – left to right, short walks (1min), 20 sec break D. Small Dumbbell Curls (1min). Repeat that entire circuit 5 times. That should be great both for cardio and upper body strength
If you fear for your joints, I would recommend low-impact workouts, mainly swimming. This is good for both upper and lower body, as well as cardio
Hope that helps, Carole
Kodjo
Kodjo recently posted..7 Reasons Dogs are Better Than Gym Memberships
Hi Kodjo, just discovered your website and really liking what I’m reading. I’m 43 , 5’2 and lost 24lbs last year with diet alone. Now wanting to try and tone up this old bod and need direction. Joined the gym this year and go 3 times a week for an hour ea session. Not been sure what to do so been doing 15 mins on treadmill then weights then cross trainer / weights again. Initially put on a few lbs (aargh!) but now lost another 5 lbs in last few weeks. I can feel the muscle but hidden by layer of fat (more so in upper arms and thighs) Someone told me you can do too much exercise? Is this true? Have 7 weeks till bikini time and would really like to give it my best to lose the fat and tone up. Would it be ok to do your routines at home on days not at the gym?
Caz,
I responded to your question but I have no idea where the answer went so I’m going to try it one more time. Diet is 70% of the answer in most weight loss cases, so eliminate soda and any other sugary drink. Replace them with water. Drink at least half your body weight in ounce of water daily. For example if you weigh 150lbs, try to drink at least 75oz of H20 every day. In addition, cut white flour from your diet, add lots of fruits and vegetables (organic); and attempt to eat within 45min max after your workout routine
In terms of specific workout, try the following for the next 3 weeks (every other day): TREADMILL INSANITY WORKOUT
For example, do it M W F. On Tues Thurs Sat, do the following
1) Dumbbell Curls (1min)
2) Jumping Jacks (1min)
3) Mountain Climbers (1min)
4) Squat (1min)
5) Plank (1min)
Take 15 sec break between each exercise and repeat the entire circuit 6 times total
Good Luck and do keep me posted on your progress
Kodjo
I stumbled upon your blog searching for tips. I am a 44 year old female.. I am 5’11″ 197 pounds. My normal weight is about 165-175; this is when at my slimmest. Since giving birth to my daughter in 2002, I have found it difficult to shed the excess 25 pounds. I have done interval training– tried every possible diet. The problem is that even with interval training, I work to near exhaustion without any significant results( mainly fat burning) at one point it seemed as if I was building muscle under the fat!. I have cut most sugar from my diet and have seen some results. Also, I am not clear as to how to eat– I end up weak and lethargic so I give up. I am considering joining a gym as I am determined to see success this year. I appreciate any suggestions. Thanks
Beth,
First of all, your determination is contagious, and I commend you for not giving up. One of the important (but often overlooked) things that comes to play in weight loss is your body’s cortisol level. If your days are generally stressful, your body will constantly maintain a high level of cortisol, hence preventing you from burning fat. Please have it checked by your physician.
Also, cut soda and eat your last meal no later than 7:30pm. As we age, our metabolic rate decreases; so the later you eat, the harder it would be for your body to burn the meal before bedtime.
Hope that helps
Kodjo recently posted..The Benefits of Power Walking or Cycling Instead of Driving
Hey bro i was wondering can you give me a workout schedule. im 150 lbs. 17 years old Not, a beginner but def. not advanced. I need to know what to do biceps with , what to do chest with and on what days.
thanks.
Anish,
I have a Four-Week Home Workout Program on the site. It gives you exactly a specific routine to follow on specific days. That should help. Keep me posted
Great site! Keep up the solid effort. Thanks!!
Thank you, Nicole!