Boost Testosterone And HGH With Burst Training

how hiit increases testosterone

Last Updated: 2/07/17


Hey guys, as you know there is all kinds of information out there on different ways to boost testosterone levels including:


This post is going to specifically talk about the last item in the list which is testosterone boosting exercise. There’s a link to another form of heavy lifting exercise that definitely boosts testosterone, but this is a high intensity burst training exercise form to also get incredible results!

On this specific topic, I’m going to use as a baseline, the teachings of Dr. Daniel Pompa, who is on the video on the homepage.  This is really a summary of that video.

Dr. Pompa is a doctor who specializes in nutrition and his core vision is to offer medical wisdom based on a “natural approach to health which focuses on integrative health, and the treatment and prevention of underlying causes”.

He knows how the body works and what things that can be done to optimize the body and specifically for this post how to raise testosterone levels through burst training exercise.

The assertion is that instead of exercising for hours and hours per week doing chronic aerobic cardio, you can do what is called high intensity burst training (HIIT) 3-4 times per week for about 10-12 minutes per workout.

HIIT has been shown to boost testosterone and boost HGH levels in your body.

The background is that chronic aerobic cardio increases ongoing and continual oxidative stress, and this can actually cause you to age faster. This is not the case with HIIT.

When you’re on the treadmill, for example,  working hard for long extended periods of time, you are creating oxidative stress, and what happens is that this lowers testosterone levels and human growth hormone levels for the next 36 hours.

We’ve all been told for years that you want to work hard and long doing aerobic cardio so you can get yourself into the fat burning zone, right? Studies are now showing that you are indeed burning fat while you’re doing the cardio, but the problem occurs over the next day or two.

It turns out that you are actually losing muscle over that time period. This means you are lowing your metabolism, lowering your HGH, and lowering your testosterone levels.

It really doesn’t work like you think for weight loss, and it actually ages you prematurely.

Studies show that HIIT boosts your testosterone and boosts your HGH for the next 36 hours.

While you are doing the high intensity burst training you are not burning fat – you’re actually burning sugar because its more accessible for your body to use to give you the necessary energy and stamina to do the burst training.

However, over the next 36 hours you will be burning fat, and therefore, you will be in the fat burning zone for the next 36 hours!

Burst training provides some excellent anti-aging benefits by producing short term oxidative stress combined with elevated HGH and testosterone levels.

Your body will benefit from the short term oxidative stress, so not only are you going to lose more weight in less time, but you are also not going to age yourself prematurely.

If you want to slow down the aging process at the cellular level, then boost your testosterone and HGH levels. You can boost your testosterone and hgh levels with HIIT.

The other thing we have always been told is that long hard aerobic cardio sessions were really good for your heart. Well, it turns out that studies are showing that this isn’t necessarily true either.

This is different than doing low intensity (where you can reasonably carry on a conversation with someone). I’m talking about that long, hard, heart-pounding cardio where everyone seems to be striving for max heart rate.


The Ultimate Guide To Boosting Your Testosterone

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High Intensity Burst Training Recommendation:

  • Go hard for 30-60 seconds
  • You should be breathing very heavy and having difficult carrying on a conversation with someone
  • burst-training-testosterone-booster 2Do this 3 or 4 times (10-12 minute total workout)
  • Going every other day is probably optimal since the next day you’re in the fat burning zone still and your HGH and testosterone levels are elevated and moving in the right (positive) direction
  • You can do anything you enjoy for high intensity burst training – treadmill, stairs, field, eliptical, bike, etc.
  • You can also do resistive training working your bigger muscles on the burst training days and smaller muscles on the other day if you love working out everyday


Please understand that I’m making a distinction between long, hard, heart-pounding aerobic cardio versus doing long low intensity aerobic cardio where you achieving roughly 55% of your max heart rate.

Give this high intensity burst training a try and see what you think.  I had plateaued with my weight for nearly 7 months doing my normal chronic aerobic cardio.  I switched to high intensity burst training and I broke through my plateau in the first month and crushed it over the next 3 months!  You can definitely feel the boost in your testosterone and HGH levels with high intensity burst training! Try it and see for yourself!

I also wanted to include the video that we have on the main home page.  Dr. Pompa does a great job talking about why burst training boosts testosterone and HGH and he demonstrates some specifics on recommended exercises that have worked very effectively for him.


Work Everything Together To Get The Greatest Impact On Testosterone and HGH Levels

Making sure you have the best muscle supplements is a major and integral part of your overall health and fitness strategy, but it’s not the ONLY one.

Harness and employ as many strategies as you can to improve your health and fitness. When you do, it’s almost as if they feed off of each other, and the overall impact becomes even greater, and that’s really what we’re looking for!



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