Table of Contents
Looking to boost your overall fitness now? What are you waiting for? Take notes from renowned Neurobiology and Ophthalmology Professor Dr. Adrew Huberman, who has shared in detail his thoroughly researched programme for busy men and women to take care of their bodies.
Huberman's fitness programme focuses on strength, endurance, and speed, which require just 20–60 minutes daily for elevating your physical and mental health.
"We should all do resistance training & cardiovascular training. Men, women, everyone. The data about the health and longevity benefits are abundantly clear,” Huberman wrote on his Instagram, where he enjoys a massive fan following of 7 million people. The programme, which Andrew calls "anti-boredom,” is specifically designed for people who are more than 30 years of age and work long hours and travel a lot.
View this post on Instagram
A post shared by Andrew Huberman, Ph.D. (@hubermanlab)
Related News | 
5 Reasons Why You Must Do Skipping Daily
“The challenge is how to program both amidst a busy schedule." He further added, "In the slides above, I've shared a program I've followed in some form or another for over 30 years, even during long work hours, travel, etc.".
"It won’t make you the strongest you could possibly be or reveal the outer limits of your endurance, but it will bring about excellent strength, endurance, speed, etc.,” Huberman added.
Does the programme incorporate those who do weight training?
According to Huberman, for those indulging in weight and strength training, and lifting heavy weights this weekly chart can help them maintain maximum fitness.
“I find this program works best if you train pretty heavy with the weights (meaning heavy for you) in the 3-8 repetition range and get close to failure on each work set but do not go to failure too often and take plenty of rest between sets. Let cardio be cardio,” he wrote. “Strength trains for strength. Focus and form = no workout lasts 1 hour after a warmup. All cardio here is Zone 3 or above.”
Andrew's all-round fitness programme needs a daily one-hour
According to Huberman, his "all-around" fitness programme, designed to up your strength, endurance, and speed while being sustainable, needs just 20-60 minutes daily. Here's the weekly breakup:
- Day 1: Cardio (long, slow/moderate) – 45–60 minutes
- Day 2: Resistance training (legs)—calves, quadriceps, hamstrings
- Day 3: Rest/recovery
- Day 4: Resistance training ("torso" push-pull): overhead press, dips, chin-ups, rows
- Day 5: Cardio (moderately fast) – 30 minutes
- Day 6: Cardio (fast) – 15 minutes
- Day 7: Resistance training (arms, abdominals, calves)
Balanced fitness is needed for strength and endurance
According to Huberman, pushing the outer limits of endurance helps develop excellent strength and speed, which your body can sustain for a long time.
Strength training increases muscle size, strength, and endurance. You can try bodyweight exercises like push-ups, free weights, weight machines, or resistance bands.
What are the benefits of strength training?
A few benefits of strength training include:
- A strong body allows you to perform movements and activities that require power without getting tired.
- Muscular strength helps you maintain a healthy body weight by burning calories and enhancing your body composition, which is the ratio between fat and muscle.
- Building strength boosts mood and energy levels while promoting healthy sleep patterns. This may boost confidence, provide a sense of accomplishment, and allow you to add more difficult or strenuous activities to your fitness routine.
- Developing muscular strength helps to build strong, healthier muscles and bones. This helps to develop good posture and relieve back pain.
- You will have more stability, balance, and flexibility, making injuries and falls less likely.