Cell biologist and wellness expert Dr. Rhonda Patrick plans to ring in the new year with vibrant health and longevity. In a video shared on December 19, 2024, she detailed her strength training and cardio routine for 2025.
Collaborating with names like Dr. Andrew Huberman, Dr. Peter Attia, and Joe Rogan, Dr. Rhonda Patrick has quickly become a trusted voice in the fitness community. She packages complex topics into easy-to-understand lessons for her growing YouTube following of over 543,000 subscribers.
With the year coming to an end, fitness routines are heating up as individuals aim to enhance their well-being. This led Dr. Patrick to outline her latest workout routine, which combines strength training, cardio, and even the sauna for long-lasting health benefits.
Dr. Rhonda Patrick Reveals Her Strength Training and Cardio Routine for 2025
In her YouTube video, Dr. Patrick broke down her ‘CrossFit-type’ strength training and cardio protocol.
- Hour-Long Strength Training Mixed With Aerobic High-Intensity Interval Training — 3 Times Per Week
- Zone Two Run — 2 Times Per Week
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Types of Exercises Used by Dr. Rhonda Patrick
- Squats (front and back)
- Deadlifts
- Pull-Ups
- Ring Rows
- Cleans
- Biking
- Rowing
- Sprinting
- Jumping Rope
- Push-Ups
- Dips
“Typically, I’m doing a form of high-intensity interval training three times a week. Three times a week it’s more of a CrossFit-type of training protocol where it’s an hour-long and it involves strength training but it also incorporates a lot of high-intensity interval training as well.”
She incorporates zone two runs twice a week and typically uses the sauna for 20 minutes three to four times a week post-workout.
“Two days a week I go for a pretty nice zone two run. With respect to sauna, I like doing it after my workouts. Sometimes my HIIT workouts are just so intense that I do a sauna later in the night but I do actually like doing it right after my workout, oftentimes, I only do a sauna at 175 for 20 minutes because I’m already so hot and spent.”
“Typically I like to do it three or four times a week [the sauna],” she shares.
Dr. Patrick’s strength training is comprised of movements such as deadlifts, squats (front or back), and cleans.
“For my strength training, I do some form of strength training three times a week. It’s a hybrid CrossFit form. Typically, for two of those sessions, those sessions will involve me doing strength training for like the first 30 minutes where I’ll work on something like squats or I’ll work on deadlifts or I’ll work on pull-ups or I’ll work on ring rows or a combination of all of those or I’ll work on cleans and doing front squats and back squats or I’ll do front squats with a clean or barbell, have the rig there with the barbell so I don’t have to clean it.”
She starts light and typically doesn’t go to failure. The last 20 minutes of her workout is reserved for either strength training or some type of aerobic high-intensity interval training like biking or sprinting.
“I start out light and I go heavier and then in my final set, I’m going heavy. I’m not going to failure. These are more strength training exercises that I’m doing.
Those types of workouts, the first 30 minutes of my hour-long workout and then the last 20 minutes or so will be a workout that includes strength training and also includes some type of aerobic high-intensity interval training like biking or rowing or sprinting, or jumping rope.”
She also utilizes the Peloton, push-ups, and dips.
“I’ll incorporate push-ups, squats, deadlifts as well. They’ll be at lighter weights and I’ll do more reps. Then I do them, there’s multiple rounds of it. In that sense, if I’m doing a workout that has dips, then I’m definitely going I would say near-failure because the workout has me doing so many of them.”
“I also do Peloton. Tabatas as well,” she adds.
With a focus on longevity and strength, Dr. Rhonda Patrick’s workout routine provides insight into how a health professional approaches exercise. Her blend of resistance training, HIIT, and aerobics serves as an effective routine for long-term fitness.
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