10-Minute Testosterone-Boosting Workout You Can Do at Home

This high-intensity, bodyweight workout combines strength, resistance, and explosive movements to help stimulate muscle growth and boost testosterone levels. Perform each exercise back-to-back with minimal rest. If you have time, repeat the circuit for added intensity!

 

Warm-up (1 minute)

1. Jumping Jacks – 30 seconds

2. High Knees – 30 seconds

 

Main Circuit (8 minutes)

Perform each exercise for 40 seconds, resting 20 seconds between exercises.

1. Push-Ups

Targets chest, shoulders, triceps, and core. Keep your back straight and core engaged. Aim for as many controlled reps as possible.

2. Squats with Jump

Targets legs, glutes, and core. Squat down and explode up, jumping as high as you can. Land softly and go straight back into the squat.

3. Burpees

A full-body exercise to increase heart rate. Start standing, squat, kick feet back to plank, do a push-up, return to standing with a jump.

4. Lunges (Alternating Legs)

Targets quads, hamstrings, and glutes. Step forward, lower until both knees form 90 degrees, push back, and switch legs.

5. Mountain Climbers

Targets core, shoulders, and cardio. From a plank position, drive one knee toward your chest, alternating quickly as if climbing.

6. Plank Hold with Shoulder Taps

Targets core, shoulders, and stability. Hold a plank and alternate tapping each shoulder, keeping hips steady.

7. Bicycle Crunches

Targets core and obliques. Lie on your back, pedal legs, and touch each elbow to the opposite knee.

8. Squat Hold (Isometric)

Finishes the legs and engages core. Lower into a squat and hold with thighs parallel to the ground.

 

Cool-down (1 minute)

1. Forward Fold Stretch – 30 seconds

2. Quad Stretch (each side) – 30 seconds

 

Tips for Maximizing Testosterone Boost

  • Focus on explosive, compound movements that engage large muscle groups.
  • Keep rest times short, but prioritize good form over speed.
  • Stay hydrated and consider a post-workout protein snack for recovery.