Get Pumped With This 15-Minute Testosterone-Boosting Workout

Get Pumped With This 15-Minute Testosterone-Boosting Workout

8 min read


16 May 2024

Supercharge Your Day

  1. Can you boost testosterone by exercising?
  2. Elevate your testosterone: 15-minute power workout!
  3. Ways to increase testosterone levels naturally
  4. What are the symptoms of low testosterone?
  5. Final thoughts…

Testosterone is a vital hormone for men, especially those who are trying to gain muscle mass, achieve peak physical performance and boost their wellbeing.

But, why, exactly?

Because it’s an essential hormone responsible for your physical health, mental wellbeing, and sexual function.  And without a doubt, one of the most effective ways to elevate testosterone levels is through targeted exercise. 

Here, we’ll provide you with a potent 15-minute workout designed specifically to enhance testosterone production. 

Whether you're a fitness enthusiast looking to optimize your gains or someone seeking to reclaim youthful energy levels, this workout could be your ticket to a testosterone-fueled transformation.

Can you boost testosterone by exercising?

man exercising

Yes, you can. Exercise can boost testosterone levels by stimulating the endocrine system and promoting hormonal balance.

When you exercise, especially with activities like weightlifting, sprinting, or high-intensity interval training (HIIT), your body responds by releasing hormones, one of which is testosterone. 

Research from a 2007 study reveals that men who did strength and resistance training three days a week for four weeks were linked to increases in testosterone levels right after a workout and over time.

Does increasing your testosterone levels help you build muscle mass?

You can increase muscle mass by doing exercises which promote testosterone production such as; strength and resistance training.

Lifting weights or getting involved in intense exercise signals to our body that muscles need to grow bigger and stronger to repair and rebuild muscle tissue, which encourages testosterone production.

Plus, exercise boosts blood flow to your muscles, which helps deliver nutrients and oxygen needed for muscle growth. 

Engaging in exercises that increase testosterone production can enable you to experience…

  • Improved muscle strength and size
  • Enhanced athletic performance
  • Increased energy levels
  • Healthy libido and erectile function
  • Improved mood
  • Sharper cognitive function

Read: What is testosterone? Your ultimate guide to the main male sex hormone

Elevate your testosterone: 15-minute power workout!

man doing push-ups

For maximum testosterone-boosting benefits, it is essential to focus on intensity and progression with these exercises (that should only take you 15 minutes). 

We’ve combined resistance training, strength training, and HIIT to stimulate the secretion of growth hormone (GH), which is involved in testosterone production. 

Spend five minutes performing dynamic stretches and light cardio to prepare your body for the workout ahead.

Now, power up your gains with this T-boosting workout! 


How to do it…

  • Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Engage your core and keep your chest up as you lower your body by bending your knees and hips, as if sitting back into a chair.
  • Lower yourself until your thighs are parallel to the ground or as low as comfortable.
  • Press through your heels to return to the starting position, squeezing your glutes at the top.
  • Aim to perform squats in sets of 10 to 12 repetitions.
  • Rest for one-to-two minutes between sets 
  • Perform three-to-four sets of squats

Benefit: Squats are a compound movement that engages the lower body and core muscles, making them an excellent choice for boosting testosterone levels. 

Compound movements that engage multiple muscle groups, such as squats, deadlifts, and bench presses, are particularly effective in eliciting a testosterone response.


How to do it…

  • Start in a plank position with your hands slightly wider than shoulder-width apart, wrists aligned with your shoulders.
  • Keep your body in a straight line from head to heels, engaging your core and glutes.
  • Lower your body by bending your elbows until your chest nearly touches the ground.
  • Push through your palms to extend your arms and return to the starting position.
  • If needed, you can perform push-ups from your knees instead of toes.
  • Aim to perform 12 to 15 repetitions; if you achieve this with ease, elevate your feet while doing the push-ups
  • Rest for one-to-two minutes between sets
  • Perform three-to-four sets of push-ups

Benefit: Push-ups are great for engaging the upper body muscles and promoting testosterone production.


man doing lunges

How to do it…

  • Stand tall with your feet hip-width apart.
  • Take a big step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle, with your back knee hovering just above the ground.
  • Keep your front knee aligned with your ankle and your torso upright.
  • Push through your right heel to return to the starting position.
  • Aim to perform lunges in sets of 10 to 12 repetitions per leg. 
  • Perform three-to-four sets of lunges per leg 
  • Rest for one-to-two minutes between sets 

Benefit: Lunges engage large muscle groups, such as the quadriceps, hamstrings, glutes, and calves, stimulating testosterone production.

Bent-over rows

How to do it…

  • Hold a pair of dumbbells or a barbell with an overhand grip, palms facing your body
  • Hinge at the hips, keeping your back straight and chest up, until your torso is almost parallel to the ground
  • Bend your elbows and pull the weights toward your torso, squeezing your shoulder blades together
  • Lower the weights back down with control, maintaining a slight bend in your knees
  • Aim to perform bent-over rows in sets of eight to 12 repetitions
  • Rest for one-to-two minutes between sets 
  • Perform three-to-four sets of bent-over rows

Benefit: Bent over rows engages multiple muscle groups simultaneously, including the latissimus dorsi, rhomboids, traps, and biceps. 

Working these large muscle groups stimulates testosterone production, as compound movements like rows elicit a greater hormonal response compared to isolation exercises.


How to do it…

  • Start standing with your feet hip-width apart
  • Squat down and place your hands on the floor in front of you
  • Jump your feet back into a plank position, keeping your body in a straight line from head to heels
  • Perform a push-up (optional)
  • Jump your feet back to the squat position
  • Explosively jump into the air, reaching your arms overhead
  • Land softly and immediately go into the next repetition
  • Perform as many burpees as possible in 30 seconds to one minute.
  • Rest for 30 seconds to one minute
  • Repeat for three-to-five sets

Benefit: Burpees are a high-intensity exercise that elevates heart rate and metabolism rapidly, which increases testosterone in men and women.

While HIIT is an effective way to boost testosterone levels, specifically for men, doing too much cardio can reduce testosterone levels.

Completing three rounds of the circuit will total 15 minutes. Adjust weights and repetitions according to your fitness level. 

Read: 9 testosterone-boosting exercises

Additional ways to increase testosterone levels naturally

healthy testosterone boosting meal

So far, we’ve covered how exercise can boost testosterone levels. But there are several other natural ways to ensure you’re getting optimal T levels. 

Let’s dive right in!

Eat well

  • Maintain a balanced diet rich in whole foods, including lean proteins, healthy fats, fruits, vegetables, and whole grains.
  • Ensure adequate intake of essential nutrients like zinc, vitamin D, magnesium, and omega-3 fatty acids, which are important for testosterone production.
  • Avoid high sugar intake and processed foods can contribute to insulin resistance and inflammation, which can negatively impact testosterone production.

Improve sleep quality and rest

  • Prioritize quality sleep and aim for seven to nine hours of uninterrupted sleep per night. 
  • Sleep deprivation can negatively impact testosterone levels and hormonal balance.

Find healthy ways to manage stress 

  • Chronic stress can contribute to hormonal imbalances, including decreased testosterone levels. 
  • Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature.

Maintain a healthy weight

  • Excess body fat, especially around the abdomen, can contribute to lower testosterone levels. 
  • Maintain a healthy weight through a combination of regular exercise and a balanced diet to optimize hormone levels.

Get out in the sun and soak up Vitamin D

  • Get regular sun exposure or consider taking a vitamin D supplement, as vitamin D deficiency has been linked to low testosterone levels. 
  • Aim for 15 to 30 minutes of sunlight exposure on bare skin per day, especially during the morning or late afternoon.

Ultimately, leading an overall healthy lifestyle that promotes well-being is the goal. It’s important to note that your body can respond in different ways to these strategies. 

If you’re looking to implement these lifestyle changes, it’s advisable to consult with a healthcare professional (especially if you have underlying health conditions or concerns about hormone levels). 

Read: The most common myths about testosterone...busted

What are the symptoms of low testosterone?

Man with low testosterone

Figuring out whether you have low T levels can be a task, but that’s why we’re here…to provide you with tell-tell signs that you should look out for.

  • Decreased libido (sex drive)
  • Erectile dysfunction (difficulty achieving,  maintaining erections and struggling with sexual function)
  • Fatigue and low energy levels
  • Loss of muscle mass and strength
  • Increased body fat, especially around the abdomen
  • Decreased bone density and increased risk of osteoporosis
  • Mood swings, irritability, and depression
  • Cognitive difficulties (poor concentration and memory)
  • Reduced motivation and self-confidence
  • Hair loss or thinning
  • Hot flashes and night sweats
  • Reduced facial and body hair growth
  • Changes in sleep patterns (insomnia or increased sleepiness)

Note: It’s important for you to be mindful and understand that experiencing one or more of these symptoms does not necessarily mean you have a testosterone deficiency.

But, if you suspect you have low testosterone or are experiencing persistent symptoms, get in contact with a healthcare professional for proper evaluation and diagnosis.

Read: How often do I have to exercise to balance my testosterone levels?

Final thoughts…

Incorporating a testosterone-boosting workout into your fitness routine is a powerful way to enhance your health and wellbeing. 

Remember to include key exercises, structure your routine for maximum benefits, and consider additional lifestyle factors alongside nutrition.

By optimizing your workout routine with a mixture of resistance training, strength training and HIIT, you can boost your testosterone levels and improve your health.

Meet Testoprime…

If you want to boost your testosterone and feel that you need some help, you can turn to natural testosterone boosters, which will help elevate your T levels. 

Testoprime is an all-natural testosterone support that can help you with your troubles. Taken alongside a healthy diet and regular exercise, these popular supplements can help minimize the effects of diminishing testosterone. 

They can help with…

  • Increased physical and mental energy
  • Boosted motivation and stamina 
  • ‍Improved sex drive
  • ‍Optimized metabolism to help increase thermogenesis and, in turn, help burn unwanted fat 

So, if you’re on the search for a safe, natural, soy free, grain free, dairy free supplement, made with clinical-quality ingredients, TestoPrime is where it’s at. You want to know just how safe testosterone boosters are? We’ve got you covered with this epic guide covering a range of ingredients used in common T boosters, and whether they’re to be considered “safe”.