You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1% each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

“In general, all types of exercise stimulate the release and production of testosterone,” says sports medicine doctor Jordan Metzl, M.D., author of The Exercise Cure. “But there is data to suggest that lifting weights and high-intensity work might stimulate the greatest release of testosterone.” While research shows that those post-workout super-spikes may be temporary, the overall boosting benefit of regular exercise can’t be ignored. Pretty much any and all resistance work is worthy of a place in your T-tweaking program; on the other hand, long, slow cardio slogs, such as everlasting jogging sessions, may have a negative effect on testosterone levels.

These five workouts include both heavy lifting and high-intensity bouts of plyo work, for the maximum kickup of T production.

Workout 1: Total-body torcher

This quick HIIT works all the major muscle groups in the body for high post-workout testosterone levels.

Dynamic warm-up: 
30 seconds each of jumping jacks, bodyweight squats, high knees, and jogging in place; do twice through

Do three sets with minimal rest:
10 overhead squats (holding a barbell or dumbbells; go as heavy as you can while still completing the set with good form)
15 burpees

Rest 1 minute.

Do three sets with minimal rest:
10 deadlifts (go as heavy as you can while still completing the set)
15 V-ups

Rest 1 minute.

Do three sets with rest as noted:
40 seconds of kettlebell swings
Rest 30 seconds
40 seconds of mountain climbers 
Rest 30 seconds

Workout 2: Lower-body burn

Working out the body’s biggest muscles, in your glutes and legs, packs a huge hormone hit.

Dynamic warm-up: 
30 seconds each of jumping jacks, bodyweight squats, high knees, and jogging in place; do twice through

Do three sets with minimal rest:
10 goblet squats, as heavy as you can handle and still complete the set 
15 plyometric jump squats

Rest 1 minute.

Do three sets with minimal rest:
10 Bulgarian split squats (each side), bodyweight or with dumbbells down by your sides, if desired
15 split jumps (count both legs in as one set)

Workout 3: Upper-body blitz

It’s important to alternate muscle groups on different days to give your hard-working body parts time to recover. 

Dynamic warm-up: 
Do 10 inchworms followed by 30 seconds of jumping jacks; do twice through.

Do three sets with minimal rest: 
10 pullups (bodyweight, assisted, or weighted, as desired/dictated by strength level)
10 renegade rows (alternating sides; count both arms as one rep)

Rest 1 minute.

Do three sets with minimal rest:
10 bench presses (using as much weight as you can handle and still complete the set)
10 dumbbell overhead presses (again, using as much weight as you can can handle and still complete the set)

Workout 4: TRX tabata time

Fast-paced intervals up the intensity and your T production. Using the TRX ensures the best benefit from bodyweight training.

Dynamic warm-up: 30 seconds each of jumping jacks, bodyweight squats, high knees, and jogging in place; do twice through

Tabatas:
Do 20 seconds of the exercise, then rest 10 seconds. Repeat 8 times for 4 minutes total.

First tabata: TRX switch leaps

Rest 1 minute.

Second tabata: TRX rows 

Rest a minute, then repeat the tabatas, if you dare.

Workout 5: Revved-up run

Even cardio workouts can have a T-stimulating effect. The secret: Mix up your intervals with sets of bodyweight exercises.

Dynamic warm-up: 3 minutes of easy jogging, then leg swings (forward and side; 15 seconds each direction).

Run for 4 minutes.
Do squats for 1 minute.

Run for 4 minutes.
Do pushups for 1 minute.

Run for 4 minutes.
Do skaters for 1 minute.

Run for 4 minutes.
Do mountain climbers for 1 minute.