While the term "easy" is subjective and high-intensity exercise inherently requires significant effort, research indicates that interval training, specifically a form of High Intensity Interval Training (HIIT), is effective for increasing testosterone levels.
How Interval Training Boosts Testosterone
High Intensity Interval Training (HIIT) involves short bursts of very intense exercise followed by brief recovery periods. This method differs significantly from steady-state or moderate-intensity cardio.
According to a study published in the Journal of Endocrinological Investigation, interval training provided a higher boost of testosterone compared to running for 45 minutes without a break. In this study, men performed intense running on a treadmill for 90 seconds, followed by 90-second recovery periods.
The Study's Findings
The core difference highlighted by the research is the intensity and structure of the workout:
| Exercise Type | Protocol | Testosterone Response |
|---|---|---|
| Interval Training | 90 seconds intense, 90 seconds rest | Higher Boost |
| Steady-State Run | 45 minutes continuous | Lower Boost |
This finding suggests that pushing your body to a high intensity, even for short durations with recovery built in, is a powerful stimulus for hormone production, including testosterone.
Practical Application of Interval Training
Incorporating interval training into your fitness routine doesn't require specific equipment. Here are some ways to do it:
- Sprinting: Run, cycle, or swim as fast as you can for 30-60 seconds, then rest or go slow for 60-120 seconds. Repeat several times.
- Bodyweight Circuits: Perform exercises like burpees, squat jumps, or high knees intensely for 45-60 seconds, then rest for 30-60 seconds. Repeat.
- Rowing or Cycling: Use a machine to perform high-power bursts followed by low-intensity recovery.
The key is the high-intensity effort during the work periods. While the duration is short, the effort level is high, which triggers the desired hormonal response demonstrated in studies like the one from the Journal of Endocrinological Investigation.
Keep in mind that while effective for increasing testosterone, "high intensity" means it's not necessarily "easy" in terms of perceived effort during the work phases. However, the structured nature with recovery periods makes it a manageable and time-efficient approach for many.
