How HIIT Could Help Boost Your Testosterone & HGH Levels

The acronym “HIIT” is very popular in fitness circles around the globe. It stands for High-Intensity Interval Training. You perform it by alternating back and forth between levels of all-out effort and easy periods of time, also known as recovery phases. When it comes to your testosterone and HGH levels, HIIT can do a fun little dance that can boost both. All you need is a good amount of mental strength and the willpower to put your foot on the gas.

Weight loss

Any time you have excess fat in your abdominal area, you are at greater risk for diseases like atherosclerosis, heart disease, stroke, diabetes, and fatty liver disease. That’s because this visceral fat carries with it toxins that seep into the bloodstream. Also, excess stomach fat has a direct correlation with hormones. The more you have, the less optimal function you get. This means that your test and HGH levels take a snooze. HIIT burns a lot of fat while you work out, plus you experience another acronym called EPOC. This stands for Excess Post-exercise Oxygen Consumption. In layman’s terms, your metabolism gets elevated for 24 to 48 hours after you’re done with a session. You then experience greater overall weight loss, your hormones come back into balance, and you get more of a testosterone and HGH release.

4-minute rule

In order to really tap into the magic of HIIT, you need to go as hard as you can during your high-intensity bursts. It doesn’t matter if this is done on a bike, while running, while using a stair machine, or while gliding on an elliptical machine. Just know that you have to “sell out,” so to speak. Your goal is to accumulate a minimum of 4 minutes of this all-out effort. For example, start with a light 5-minute jog to warm up. Then hit the gas and go all out for 30 seconds. Come back down to a light jog for 60 seconds to recover, then hit it hard again for 30 seconds. If you repeat this cycle eight times, you’ll have your 4 minutes. It is this point that triggers a huge release of testosterone and HGH in your body. And, as mentioned previously, this is also what triggers your metabolism to rise for hours after you’re done. So you end up with multiple benefits.

Muscle mass

Muscle is metabolically active tissue. The more you have, the higher the amount of calories you burn. Additionally, when you do HIIT, you end up building more muscle due to the test and HGH release plus the extreme nature of the exercise. All of that comes full circle because when you gain more muscle, you can go harder and for longer. This will circle back and continue to have a positive effect on your hormones.

VO2 test

To get perfectly dialed in, you are best served by getting a VO2 test done at a sports clinic or university. You will either run on a treadmill or ride a bike to do this test and it will determine exactly what heart rate you need to achieve to hit your ideal intensity. The person running the test will give you this information. The guesswork will then be taken out and you’ll know what to strive for when you’re putting in your 4 minutes of high-intensity effort. You can wear a heart rate monitor during your workouts and refer to it to see where your heart rate is.

Fasting

The last thing to take into consideration is fasting. When you work out on an empty stomach, the release of testosterone and HGH is probably twofold, if not higher. As a rule of thumb, anywhere from 8 to 10 hours fasted is a good range to go for. In this case, it would be best to work out first thing in the morning, as you just got done sleeping and will be energized.

Our ultimate HIIT workout to boost your T levels

There are plenty of ways to say goodbye to boring old ordinary cardio... With these HIIT workouts, you'll be working up a good sweat in no time.

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The basic sprint interval

One of the easiest go-to HIIT workouts around. Perfect at the gym, or in the great outdoors. Simply warm up with a 3-minute jog, then quickly rocket your pace into a sprint for 15 to 20 seconds. After that, walk or slow yourself down to a job for around a minute. Then it's back to sprints! Continue this pattern for 10 rounds, for a sweaty 15-minute workout.

The bike sprint

Similar to the basic sprint interval, but instead you're going to need a stationary bike. Get ready to feel the burn in your quads and hamstrings (and of course, give those T levels a huge boost!). Get pedalling as fast as you can manage for 30 seconds, with a reasonable amount of resistance. After 30 seconds, slow your pedalling down for one minute. Repeat for 10 to 20 rounds, depending on your fitness ability and of course, how long you plan on spending in the gym!

The battle ropes blast

An easy workout that's difficult to get wrong! Simply grab some battle ropes and get moving. Go as aggressive as possible for 30 seconds, resting for a minute. Repeat for 10 rounds.

The hill sprint

Yep, it's running again! But this time, on an incline. Whether it's running on a treadmill or darting up a hill, sprinting on an incline is much easier on your joints, while preventing you from overstriding. Find a hill (or a treadmill) and sprint for 20 to 30 seconds. Walk back down to the start or lower the treadmill and slow yourself down. Repeat for 10 rounds.

The serious sled push

Sleds are an excellent tool in the gym to improve your anaerobic conditioning. What you're looking for here is a super-intense burst of heavy pushing, at a weight of 70 to 85% of your max pushing capacity. Get pushing, rest for 3 mins and repeat for 4 to 5 rounds.

The all-out upper body HIIT

Grab yourself some dumbbells, it's about to get sweaty! You'll be pretty shattered after 15 minutes of this!

Close-Grip Chest Press - 30 seconds

Close-Grip Chest Press with Crunch - 45 seconds

Renegade Rows - 30 seconds

Weighted Walkout to Renegade Row - 45 seconds

Weighted Walkout to Renegade Row to Knee Raise and Twist - 75 seconds

Squat Hold - 45 seconds

Dumbbell Over-the-Shoulder Chops - 30 seconds

Squat and Over-the-Shoulder Chops - 45 seconds

Squat Thrust and Over-the-Shoulder Chops - 75 seconds

Cooldown Stretch - 45 seconds

Close-Grip Chest Press with Crunch and Leg Lowers - 75 seconds

Squat Hold - 45 seconds

Conclusion

There are many tricks of the trade to boost your hormones when it comes to diet and supplementation. But by incorporating HIIT into your workout regime for three days a week, you can boost your efforts even more. Give it a spin and see how quickly your body responds. It’s not out of the question to see results in as little as two weeks!