11 Oct Low-Intensity Workouts for Healthy Hormones

High-intensity interval, or HIIT, training, like OrangeTheory workouts and spin classes, is popular today and for good reason. This style of workout has been found to burn more fat in less time and have strong cardiovascular benefits. However, these workouts may only be for some, particularly for those who are already struggling with higher levels of the cortisol hormone. 

A 2021 study conducted by a Spanish university published by both the U.S. National Institutes of Health and the Scandinavian Journal of Medicine & Science in Sports found that HIIT-style training resulted in a “significant” increase in both testosterone and cortisol in participants immediately after completing a HIIT workout.

While the levels of these hormones did drop below baseline levels a few hours later and generally returned to normal after 24 hours.

Cortisol, in particular, remained elevated for longer after HIIT exercise compared with other fitness routines, as cortisol spikes typically increase with exercise intensity. The study found that it takes longer for cortisol to return to baseline levels after HIIT exercises. 

For those struggling with an already-heightened cortisol level, lower-intensity workouts may be a better choice in the gym and can yield similar fitness results. 

Low-intensity resistance training is one of the best workouts for maintaining a decent hormone balance, burning fat, building muscle and speeding up metabolism. Targeting different muscle groups through weight lifting – while making sure to take adequate rests, about 90 to 120 seconds,  in between sets – keeps your heart rate low and prevents cortisol levels from spiking. 

Including cardio in a low-intensity workout routine is also possible, either by taking long walks with a slight incline or incorporating intentional movements through a yoga or pilates class. These cardio methods allow you more chances to catch your breath and keep your heart rate stable while still improving heart health and burning calories. 

An example of an efficient low-intensity workout schedule could look like this:

Monday: Upper Body Resistance Training
Tuesday: 45-Minute Uphill Walk
Wednesday: Yoga
Thursday: Lower Body Resistance Training
Friday: Pilates or Long Bike Ride