Will High Intensity Interval Training Increase testosterone ?

Does High Intensity Interval Training Increase Testosterone

Does High Intensity Interval Training Increase Testosterone

Wouldn’t it be awesome to increase your testosterone without taking drugs or supplements? There are a multiple ways to do just that, some of which I have covered in other articles on naturally increasing testosterone, like the one you can check out by CLICKING HERE.

One way is to lift very heavy weights. We just can’t all do that.

Another potential way is to do what is called High Intensity Interval Training (HIIT). But, will high intensity training increase testosterone?

I can tell you from my own experience that it does. I haven’t been doing it for long, but I can tell you for a fact, it has already increased my testosterone levels and has lowered my blood sugar to the levels it belongs. I am, or at least was type 2 diabetic until I began eating a Keto meal plan and started HIIT.

So, let’s have a look at HIIT, all its benefits, how it is done, and who should give it a shot.

What is HIIT?

As I mentioned in the introduction, HIIT stands for High Intensity Interval Training. In short, this means that you work as hard as you possibly can for a short and highly intense time. You work hard enough so you can only maintain each station or pod, such that you are doing the specific routine for around 20 to 40 seconds, with no break.

If you can last longer than 20 to 40 seconds, then you are probably not working at the highest level of intensity, to reap the benefits of HIIT.

You can turn just about any workout into a high intensity interval training session. One example would be; if you enjoy running, instead you could do sprints as fast as you can, for 30 seconds each, with a 10 second break between each.

Another thing about I like about HIIT is that you can do it pretty much anywhere. Do it at home, at a park, in your favorite gym or even in your hotel room when on travel.

Bottom line is, you don’t need a huge area to do HIIT, so I am sorry to say, YOU HAVE NO MORE EXCUSES:)  Let’s git er done!

What are the Benefits of HIIT?

The studies and scientific evidence definitely shows that by performing high intensity training, you will see real increases in testosterone, which in turn means you are much more likely to maintain and build lean muscle mass. I will discuss the testosterone increase in another section later.

Great, but surely there are other benefits?

Yes, there absolutely are more awesome benefits of doing HIIT.

Just some of these include the following:

  • Quicker and More Efficient Fat Loss :  There is a lot of research that has reported decreases in fat loss in a much shorter time frame than other types of exercise. That is just one more reason HIIT is considered to be a very time efficient method of training.
    One very popular study found that a longer period of  high intensity training of 20 minute sessions, 3 times per week, decreased total body fat considerably. This was a 15 week challenge. The good news with this study is, the fat loss included losing belly and leg fat.
  • Much better cardiovascular fitness is observed : Your heart will start becoming healthier and stronger. This translate to your heart being able to pump more blood which allows your body to deliver more important nutrients and oxygen to your muscles. You will also experience a decrease or normalizing of your blood sugar, as I did in my HIIT training. I am still doing mine along with Keto.
    You can also expect an increase in lung capacity, making it easier to do your day to day tasks and workouts. I am experiencing this for sure.
  • Better and increase metabolism : Because this is a high intensity program, you will see that by doing HIIT, your body will have to work much harder to replace lost energy. which will cause your  metabolic rate to increase drastically, after your workouts, which of course burns more fat.

Additional benefits include, increased stamina and improved flexibility or range of motion.

Why and How does HIIT Increase Testosterone?

First, let’s review what testosterone is and what promotes its secretion. The testes secrete testosterone which is the main hormone behind many male attributes, such as deepening of voice, beard growth, and sex drive and desire.

Growth hormone is the reason behind testosterone secretion. Growth hormone is obviously much higher, just like testosterone, at a young age. It controls the production of all the hormones in the body, including testosterone. During puberty, large amounts of HGH are secreted by the pituitary gland to have a whole host of positive effects.

Growth hormone also stimulates the release of amino acids which helps with testosterone production. Hormones are made from steroids and protein synthesis, so that if there is increased amino acids, there is also increased synthesis of testosterone.

So, I think it is pretty clear that HIIT increase HGH, which is then responsible for increasing testosterone levels, which promotes lean muscle building and libido.

What are Some of the Best HIIT Workout for Higher Testosterone Levels?

First of all, let me be clear. I am not a certified HIIT trainer. I just happen to have a lot of experience with this type of exercises, along with lifting weights to build any specific muscle group.

Following is just an example of some of the exercises you can do for HIIT:

  • Sprints: Do sprints for 20 – 30 seconds, followed by a 10 second break while you jog slowly in place, and repeat the same sequence for 20 – 30 minutes.
  • Jump squats: First, get into the lowest squat position you can with your knees shoulder width apart. Next jump straight up with your arms extending upward and land back on your feet with your knees slightly bent to absorb the impact. Go into the squat position again and repeat the jump. Repeat this process for 30 seconds and then rest in place fully upright for 10 seconds and then do the whole process for 20 – 3o minutes.
  • High Knees in place: Start by standing with your feet shoulder-width apart. Raise one leg off the floor, with your knee as high as you can in the air and then put it back down. Repeat that motion with the same leg and then do this as fast as you can. Do these high knees for 30 seconds and then rest for 10 seconds. Repeat this process for as long as you can up to 30 minutes at most.

There are obviously many more HIIT exercise and intervals, but the above should give you the idea. Bottom line is, do something as fast and hard as you can for 30 seconds, rest a few seconds and keep doing it for 20 – 30 minutes.

If you are like me and you want an additional testosterone to boost along with increase lean muscle mass, more energy and more weight loss, you should invest in a great testosterone supplement. I recommend Testogen for all males over 18 for this purpose.


Yes, HIIT Does in Fact Increase Testosterone Levels, Along with Much More!

Time is the most popular reason given for not adding exercise into one’s schedule. It appears that work, family, and other extracurricular demands are sucking any extra time we have to dedicate to hours in the gym.
High intensity training over short intervals of time, offers an effective and efficient way of training. In addition, twenty minutes (or less) is all that is needed to increase muscular and cardiovascular strength while enjoying a bit of fat loss at the same time.

The challenge with many exercise regimes is the travel time necessary to get to the workout (i.e. a fitness facility). High intensity interval training allows for the exerciser to workout anywhere and anytime. For someone too busy to dedicate hours of preparation and travel time to exercise, this is a huge plus.

Benefit Summary of HIIT:

  • Takes less of your time to get amazing results. A big plus!
  • Is highly effective to lose fat and gain muscle, flexibility, stamina and energy.
  • Very flexible and customizable. Many different HIIT routines can be cycled.
  • Boosts your metabolism.
  • Burns fat faster than other exercise routines.
  • Boosts oxygen intake.
  • Decreases heart rate over time and lowers blood pressure.
  • Decreases and normalizes blood sugar. Can actually reverse type 2 diabetes with proper diet.

As with any exercise routine, it takes dedication to the process and I strongly recommend a proper diet with low carbs, higher fat and medium protein. Avoid sugars.

I truly wish you the best of luck in your journey to a better body and much better health!

Here are some great books on HIIT from Amazon:

Curtis Henderson


  1. My son has been told by his doctor over and over to make sure he does HIIT, to help with his low testosterone level. This is great, because it gives us an idea of what exercises he can do to help. I am going to bookmark this and have him take a look.

    • Yes, I am doing HIIT and it is amazing how much better I am doing now. It is short workouts and they truly are intense. It has to be started slowly and do only as much as you can in the beginning, to work up to 30 minutes of intense training. I do not do it more than 3 times a week because your body needs the time in between to properly recover. Always check with your doctor before starting HIIT.

  2. I think of doing high intensity interval training however I also do intermittent fasting. What would be the best time for me to do this training?

    • It is recommended that you do it as early in the day as possible to get the most benefits. I go from 7am to 7:30am and it makes me feel great thru the day. Make sure you don’t do it more that 3 or 4 times a week so your body is given proper time to recover.

  3. When you’re doing HIIT regularly(daily basis) how much more you can increase your testosterone levels with additional testosterone supplements?

    • You shouldn’t do HIIT every day, only 3-4 times a week. Supplements will obviously help increase your T but I couldn’t say how much. It will depend on your diet and your exercise routines.

  4. I do a lot of HIIT, 4 sessions per week like you say to get good rest in between, I usually do it in a fasted state too as I find I can push harder and fuel my body straight after the workout.

    Maybe the reason I’m getting a few chest hairs come through because of that increased testosterone?!

    Some really good books you’ve shared, thanks for the in depth write up.

    • Sounds like you are doing the right things and the results are showing up as expected. Glad you found the post informative. Thank you for your comments.

  5. This technique allows for fat burn along with the exercise. The one thing I hate about weight lifting, is the annoying fat gain. I like that you can lose fat while staying lean while boosting that good ol’ “T” lol

    • Agreed, but I have never gained fat while lifting weights. Of course I am also doing HIIT every other day during the week. Weekends are for rest.

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