Testosterone is a hormone that is produced by testicles and epitomizes. Women too have testosterone. This hormone plays a major role in male sexuality and reproduction and has been gaining importance in recent times. Testosterone has an impact on factors like muscle mass, sexual function, reproductive function, and hair growth. Other functions include maintenance of bone density and maintenance of red blood cells. Testosterone levels start declining after the age of 30 by 1% every year.

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Here are some ways to increase testosterone levels naturally: 

• Try and lose excess weight.
• High-intensity exercise helps to increase testosterone levels.
• Consumption of zinc also helps.
• Strength training as part of your exercise routine is crucial.
• Eating healthy fats and elimination of sugar from the diets while also including Vitamin D is beneficial.
• Make sure you keep your stress levels in control .

Now let us look at five ways to boost testosterone with exercise

Total-body torcher
This testosterone boosting workout includes the workout of major muscles in the body, especially for high post-workout testosterone levels. Do a dynamic warm-up twice, comprising 30 seconds jumping jacks, body weight squats, high knees and jogging at the same spot. Rest. Then again do three sets of 10 overhead squats and 15 burpees with slight rest in between
Rest for a minute. Finally, do three sets of 40-second kettlebell swings and 40 seconds of mountain climbing with rest of 30 seconds in between.

Lower-body burn
This exercise helps the body in the glutes and legs while providing a hormone hit. Do a dynamic warm-up comprising jumping jacks, bodyweight squats, high knees and jogging at the same place, each for 30 seconds. Repeat twice and rest. Then do 10 goblet squats and 15 plyometric jump squats with minimum rest in between. Repeat it thrice and rest for a minute. Continue with three repetitions of 10 Bulgarian split squats on both sides. You can use bodyweight or dumbbells for this exercise. Complete with 15 split jumps (both legs in is one set).

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Upper-body blitz
Start with a dynamic warm-up of 10-inch worms and jumping jacks of 30-second duration. Follow this with three sets of 10 pull-ups (an assisted or weighted bodyweight) and 10 renegade rows (both sides with both arms being one count). Rest for a minute.
Now do 10 bench presses (with the use of as much weight as one can handle) and 10 dumbbell overhead presses (using as much weight as one can handle). Do this in three sets and rest in between.

TRX Tabata
This comprises fast-paced intervals that help to boost intensity and T production. It gives the best boost to bodyweight training. Start with jumping jacks, bodyweight squats, high knees, and jogging at the same spot, all for 30 seconds. Repeat twice. Tabata comprises 20 seconds exercise, 10 seconds rest with a total of 8 repetitions in 4 minutes. First, do the TRX switch leaps and rest for a minute. Next, do the TRX rows and rest for a minute. Then repeat.

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Revved-up runs
It provides the T-stimulating effect to cardio exercises. First is a dynamic warm-up comprising easy jogging for 3 minutes followed by forwarding and side leg swings of 15 seconds duration. Now run up for 4 minutes. Continue with squats for a minute, followed by 4 minutes of running, 1 minute of push-ups, 4 minutes running, 1-minute skaters, 4 minutes running, and 1 minute of mountain climbers.

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