The Best Workout for Hormone Health
Why This Workout?
When it comes to men over 35, two hormones play a massive role in how you look, feel, and perform: growth hormone (GH) and testosterone (T).
The right style of training can actually help support healthy levels of these key hormones. In fact, research shows that high-intensity interval training (HIIT) can significantly boost both GH and T, while lowering stress hormones like cortisol [1][2]. *
That means the right workout doesn’t just burn calories—it’s a shortcut to better performance and recovery. *
The Workout Style: EMOM Training
Our favorite way to do HIIT is through EMOM training—short for “Every Minute on the Minute.”
Here’s the breakdown:
- At the start of each minute, you perform a specific exercise (like squats, burpees, or sprints).
- Once you finish your reps, you rest for the remainder of the minute.
- At the next minute mark, you repeat.
The result? You trick your body into completing more volume in less time without the wear and tear of traditional high-intensity workouts. *
This is the ultimate workout hack for busy, high-performing men.
Workout #1: Weighted EMOM Squats
- Set a timer for 10 minutes.
- At the beginning of each minute, perform 10 squats (use a weight that’s ~60% of your max).
- Rest for the remainder of the minute.
- Repeat until the 10 minutes are up.
👉 That’s 50 squats total—and your legs will feel it for days. *
Workout #2: EMOM Cardio Circuit
Tired of boring treadmill sessions? Try this 20-minute cardio finisher:
- Minute 1: Sprint for 40 seconds, rest 20.
- Minute 2: 10 burpees, rest the remainder.
- Minute 3: 10 squats, rest the remainder.
- Minute 4: 10 sit-ups, rest the remainder.
- Repeat the circuit 5 times (20 minutes total).
Want more intensity? Add weight, more reps, or both. Too tough? Scale it down until you’re ready.
Either way, you’ll finish drenched in sweat and feeling accomplished.
The Science Behind It
- In a 12-week RCT, men doing HIIT raised total testosterone by ~28% and free testosterone by ~30%, while lowering cortisol [1]. *
- Sprint-interval sessions also elevated hormones and testosterone immediately post-exercise [2]. *
Your workout isn’t just exercise—it’s a signal to your body to perform at its best. *
Bottom Line
If you want to train smarter, recover faster, and support hormone health after 35, EMOM training is one of the best tools you’ve got. *
Now it’s your turn—set the timer, hit the reps, and feel the difference.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Works Cited
[1] Dote-Montero, Manuel et al. “The effects of three types of exercise training on steroid hormones in physically inactive middle-aged adults: a randomized controlled trial.” European Journal of Applied Physiology, 121,8 (2021): 2193-2206. doi:10.1007/s00421-021-04692-7
[2] Meckel, Yoav et al. “Hormonal and inflammatory responses to different types of sprint interval training.” Journal of Strength and Conditioning Research, 25,8 (2011): 2161-9. doi:10.1519/JSC.0b013e3181dc4571
