So you might think this might sound too good to be true that you could only put in 20 minutes a week
extra of exercised experience a huge surge in testosterone where I'm here to tell you that you would
be wrong and you should be happily wrong in this because just doing 20 minutes or even 10 to 20 minutes
of high intensity interval training per week can show huge huge testosterone generation increases in
testosterone.
So what does high intensity interval training.
You might ask well if you haven't taken one of my other courses or checked out my blog posts or talking
about this on my youtube profile I'll explain it for you.
High intensity interval training on what we're going to be doing and we're going to keep it in its simplest
form of doing sprints in an interval kind of fashion.
So this is as easy as if you if you are a runner you just get into running and you've been running before
or you're comfortable running.
You can go out to a field or find a hill.
You want to increase the intensity.
Really enjoyed doing hill sprints.
They're great for a lot of reasons testosterone production is one of them.
I could almost do an entire course on spending but that's neither here nor there for this course to
find a field or a hill and what you're going to do is you're just going to sprint up it or sprint across
that field for a designated period of time or distance whatever that distance may be if you run into
a football field you might want to do 20 30 or 40 yards or something like that.
And then rest and recover and that's really important you know to give your body enough time to recover
so that you'll be mostly fresh again from when you hit that next sprint.
And I would say give yourself a good warm up maybe five minutes of just jogging or doing some mobility
exercises to get your joints warmed up and your leg muscles warmed up before you get into your sprints.
And then I would say keep your sprints from 10 to 20 minutes if you're just starting out.
I would say do 10 minutes of sprints first sprint for you know 20 to 40 yards or whatever is a good
distance for you.
This mostly comes down to personal preference and experience here.
And then if you are more experienced you'll be recovering for less time if you're less experienced you're
just starting.
No worries.
You're going to be experiencing the same testosterone surge of production your training volume or density
is going to be a little bit smaller but you're going to get there over time and that will even further
your testosterone efficiency as far as producing it goes.
One thing to keep in mind here is don't go all out and blast yourself.
You want to make sure that you don't put your body into complete and make yourself completely debilitated
from running your sprints and that you do give yourself enough recovery time because if you overwork
yourself and your workout and we're going to cover this in a different lecture as well if you over yourself
and your workout you're going to elicit a greater cortisol response to your body your body will be stressed
from all the fatigue that you've caused your muscles all the damage essentially that you've caused your
muscles during your workout.
So you want to make sure you do have ample recovery time between your sprints and for some of you that's
going to be in for something that's going to be less and that's perfectly fine.
It's still going to help increase that testosterone.
I'm just saying once a week if you work up to twice a week and you'd like to incorporate 10 minutes
here and there maybe twice a week after your workouts or on another day of the week that you're not
in the gym lifting or at home lifting then that would be fantastic as well so keep those principles
in mind at running was just the example that I used here you could use this for boxing and go hard for
20 to 30 seconds and then rest for a minute.
You could do it for a swimming cycling and you could do it for walking up hills quickly or on a treadmill.
Any of those choices would be perfectly fine.
And if you have questions about that please just post and the discussion section.
I will let you know if your choice method of high intensity interval training is great for testosterone
production.