Workouts initiate the secretion of human growth hormone (HGH) in the brain. The HGH released helps in the formation and maintenance of body tissues, including the brain. It also aids in quick healing of wounds and recovery from the soreness of muscle tissues. Moreover, scientists associate HGH with accelerating the development of lean muscle mass and boosting metabolism. Sadly, the secretion of the HGH declines once one attains the age of 30 years. It is thus essential to engage in a HIIT workout routine to maintain sufficient levels of HGH. HIIT comprises high-intensity workouts mixed with periods of lower intensity for active recovery. Without further ado, we shall discuss various HIIT training you can utilize to boost your HGH levels. Check them out.

Full Body Training

As the name suggests, full-body training aims to work the entire body muscles in a single session. Great full-body workouts target the legs, shoulders, arms, glutes, and the torso. They are mostly preferred due to their ability to work many muscles at once hence saving time. They are likely to induce the release of sufficient HGH compared to others. However, if your body cannot secrete it sufficiently, you can take supplement products to enhance HGH production. Here are examples of full-body workouts.

Barbell Back Squats

Barbell back squat is excellent for activating the squads, the glutes, the back, the shoulders, and arm muscles. To perform it, you need to hold the barbells tightly across your shoulders, then use your glutes and knees to lower your upper body until the buttocks are parallel to your knees. Repeat the process 10 to 15 rounds twice or thrice a day. According to health experts, you should not overdo it since too many workouts may lower HGH production.


Cycling can improve your general health. It’s particularly important for shoulders, back, triceps, glutes, the lower body, and the torso. You can do it using a typical bike or an elliptical bike. Using whatever bike available, do a 10- minute warm-up, then pedal 30 minutes of high resistance and finalize with 60 seconds of low resistance—repeat sequence 2 to 3 times per day. Take 5-minute break intervals to cool down. 

Upper Body Workouts

The upper body workout is intended to work the significant parts above the waist, including the back, chest, shoulders, biceps, and triceps. Upper body workouts result in good cardiovascular health. They also enhance the flexibility of upper joints and trigger the secretion of human growth hormone to maintain muscle mass. Additionally, they initiate the development of muscle endurance and strength. Examples of upper body workouts include:


Push-ups are perfect for working the arm muscles, shoulders, and chest. They make one of the simplest workouts to do at home since no equipment is required. All you need is lie face down, and then place your hands at a width beyond your shoulders and legs straight behind you. After positioning yourself well, use your hands to lift your chest, torso, and knees off the ground while keeping your back straight, then back to the ground. Repeat the process 10 -15 rounds twice or thrice a day.

Bench Presses

In bench presses, the trainee presses weights while lying on a bench. It is perfect for working shoulders, chest, triceps, biceps, and back. The workout usually employs barbells as the weight lifts or a pair of dumbbells. Other upper body workouts include overhead presses, incline bench press, bent over row, and much more.

Lower Body Training

Lower body training is meant to create a balance between the lower and the upper body. It aims at working the glutes, calves, quads, and hamstrings. Examples of such workouts include:

Romanian Deadlifts

Romanian deadlifts are aimed at working the hamstrings, the glutes, and the calves. To perform the workout, push your hips back and hold the barbells before your legs. While holding your back straight, lift the barbells off the ground to the level of your knees and back. Repeat the process 10 to 15 rounds twice or thrice per day. Only use your quads and glutes to lift and lower the weights.

Bulgarian Split Squats

Bulgarian split squats work the glutes, the hamstrings, and quads. To perform the workout, hold dumbbells at your hands then place your right foot on higher ground behind your legs. The higher surface should be one meter away from your left foot. Use your hamstrings to lift the dumbbells. Repeat the process with the left leg. Do the workout for up to ten minutes for three times a day.

The above body training will enhance your HGH production. If your body cannot produce sufficient HGH, you can consult your doctor for the best supplement to boost your HGH production