Exercises That Release Endorphins – Your Best Options

Exercises That Release Endorphins

If you have been looking for exercises that release endorphins, you have come to the right place. It turns out, just elevating your heart rate is going to increase endorphin production.

But, if we want to release more endorphins, we need to work hard. In this article, we will explore the different types of exercises that release endorphins, and why they do.

Before I started working out, I had no idea about the positive effects of fitness. Working out can help with depression. It can change your view of yourself. And it can change your body for the better, just to name a few positives.

One thing that I can always count on is that no matter how bad of a day I am having, when I go to the gym, all of that stress melts away.

That is a pretty good selling point for anyone wanting to raise their endorphin production. Why wouldn’t you workout if you knew that every time you went to the gym, the rest of your day would be fabulous?

I will admit, when I first started working out, I would still find other things that would pull me away from my gym time. Over time however, the evidence started piling up about how beneficial it was for me.

I was no longer skinny, I had a solid muscle foundation, and the endorphins that are released every day I workout are priceless.

All of the following workouts and exercises are available on our app All Workouts: Personal Trainer (iOS | Google Play). Enjoy our FREE workout plans, HIIT workouts, 100+ exercises, and the ability to create custom workout plans. It WILL change your life.

Let’s get started with our exercises that release endorphins.

Doing HIIT workouts to release endorphins

For those that don’t know, HIIT stands for high intensity interval training. It is the most effective way to burn fat. The reason that HIIT workouts burn so much fat is because if you are doing them properly, you hit 90% of your maximum heart rate each workout.

But what does this have to do with releasing endorphins? Essentially, the harder your heart works, the more endorphins that are going to be released. It seems so simple, yet this is what runners are talking about when you hear the term “runners high.”

Here is how you perform a HIIT workout properly:

30 seconds of intense workout (must hit 90% of max heart rate)
60 seconds of rest
Repeat 10 times

That is a HIIT workout in its most basic form. To learn more about which workouts to do, download our app, or checkout the best high intensity interval training workouts for beginners at home.

If you don’t know your maximum heart rate, learn to calculate your maximum heart rate. This will help you in so many ways. If you are to perform HIIT workouts properly, your number one goal should be to hit 90% of your maximum heart rate.

And this isn’t just 1 time during the workout. You have to hit 90% of your max heart rate for each of the “intense” portions. So in other words, in the example workout given above, you will need to hit it 10 times.

When you leave the gym, you might feel a little bit weak, but after your body recovers, you will feel euphoric. That is the release of the endorphins. And it will continue to happen throughout the day.

I recommend a monitor to track your heart rate. I use an Apple Watch, which can be purchased from Amazon.

Weight training exercises that release endorphins

HIIT workouts are not the only exercises that release endorphins. In fact, weight training does just as good of a job. Because of the fact that we are working out multiple muscle groups, blood flow is increased.

When blood flow is increased, endorphins are released. It has a little bit of a ring to it, doesn’t it?

Anyways, depending on your body type, you may want to choose weight training over HIIT workouts. For example, if you are like me and you want to put on muscle, weight training is the way to go. If you want to lose fat, HIIT workouts are the way to go.

If you can find time in your day to do both HIIT workouts and weight training, then you are setting yourself up to be an endorphin producing beast!

Every once in a while, I will be feeling extra energetic. Therefore I find it possible to do weight training and HIIT. There has never been a time when I regretted it.

Let’s take a look at 3 of the best weight training exercises that release endorphins. These were chosen because of their full body effect. Each one of these exercises are compound exercises. Meaning that they workout multiple muscle groups in one exercise.


Deadlifts are literally the king of all exercises. Ask any seasoned gym goer, and they will tell you that no other exercise holds a match near what the deadlift can do.

The deadlift literally works out almost every muscle in your whole entire body. At first glance, it might look like a leg-only workout. But you will quickly find that all of your muscles are being engaged.

This is perfect for endorphin releasing. Deadlifts are so good at what they do, that your body will be producing endorphins at a speedy pace.

I know people who will go to the gym and do deadlifts for a couple hours. That is all they do. And it is no surprise that they are jacked beyond belief. They also seem to be happy people, so take what you will from that.

Barbell Bench Press

The barbell bench press is a classic exercise as old as time. Watch any old Arnold Schwarzenegger video, and you will find the good old barbell bench press somewhere in there.

The main muscles that the barbell bench press works out are your chest muscles. But you will quickly find out that your arms, shoulders, and core will also be targeted.

Don’t let the fact that this exercise is old be a distraction from the massive benefits that you will experience by doing it.


There is a trend that you might be seeing by now. These are all exercises that you have heard of. These are tried and true exercises that are known to build muscle and release endorphins.

Every single day it seems like a new fitness guru is coming out with some sort of new exercise that they claim will solve all of your problems. It is all just a marketing gimmick.

These old exercises are ones that can’t be sold. They are already out there for you to take advantage of.

Pullups workout your back muscles, core, and arms. Pullups are perfect if you don’t have access to a gym.

Main Point: Exercises that release endorphins

As you can see, there are a plethora of options when you are looking for exercises that release endorphins. Endorphins are our body’s natural response when we do things that get our blood flowing.

Working out is one of the best things that you can do to get your blood flowing.

What we talked about today is by no means an exhaustive list. There are a ton of different exercises that you can do. I just wanted to get your ideas flowing.

Remember that HIIT workouts are your best option for getting your heart rate high and burning fat. If you are trying to lose weight alongside releasing endorphins, high intensity interval training is the way to go.

If you are looking to put on muscle and release endorphins, weight training is your best bet. Don’t be afraid to lift weights. Just start off small and work your way up. You will be surprised at how adaptable your body is.

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