Give me an exercise routine I can do at home

Here’s a home exercise routine you can do, based on insights from Andrew Huberman:

Weekly Structure

• Frequency: Aim for at least five days per week of exercise.
• Duration: Each session should last about 45-60 minutes.
• Type of workouts: Follow a 3:2 ratio of strength to endurance training:
  • 3 days: Strength and hypertrophy
  • 2 days: Endurance work

Strength Training (3 Days)

Focus on bodyweight exercises or resistance training if you have equipment.

1. Bodyweight Squats

   • 3-5 sets of 5-12 reps
   • Rest 3 minutes between sets

2. Push-ups

   • 3-5 sets of 5-12 reps
   • Rest 3 minutes between sets

3. Lunges (alternating)

   • 3-5 sets of 5-12 reps per leg
   • Rest 3 minutes between sets

4. Plank Holds

   • 3-5 sets, hold for 20-60 seconds
   • Rest 3 minutes between sets

Endurance Training (2 Days)

Engage in cardiovascular exercises.

1. High-Intensity Interval Training (HIIT):

   • 20-30 minutes of alternating between high and low intensity (e.g., sprint for 30 seconds, walk for 1 minute).

2. Steady-State Cardio:

   • 30-60 minutes of activities like jogging, cycling, or brisk walking.

General Tips

• Rest Days: Incorporate two complete rest days each week for recovery and hormonal balance.
• Adapt as Needed: Adjust workouts based on your recovery and goals. If your body needs more recovery, reduce the intensity or volume of workouts.
• Hydration and Nutrition: Maintain good hydration and a balanced diet to support your exercise regimen.

Example Weekly Schedule

• Monday: Strength Training
• Tuesday: Endurance Training
• Wednesday: Strength Training
• Thursday: Endurance Training
• Friday: Strength Training
• Saturday: Rest
• Sunday: Rest

This routine promotes physical health while considering hormonal balance and recovery needs, which are crucial according to the data discussed by Andrew Huberman in the Huberman Lab on optimizing exercise routines 1.