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5 Military style Fitness Workouts to Build Body Strength

If you are aspiring to apply for the military or armed forces, then military fitness workouts are for you. Training for military or defence forces involves an all rounded exercise routine that lays emphasis on compound strength training, cardiovascular activities and callisthenics. By embracing a tough workout routine, candidates develop a level of fitness that helps them in clearing Agniveer Physical Fitness Test and several other exams. In addition to this, military style fitness workouts help the candidates in building strength, body strength, endurance, stamina and a lot more. Let us read further and explore 5 different military style fitness workouts that will help you in building body strength.

Buidling body strength with Military-style Workouts

1.Push Ups

Push-ups are a great way to strengthen and tone upper-body muscles essential for military training  programs as well as for pursuing Navy SEAL workouts. 

  • Standard push-ups - 3 sets of 20 to 30 reps
  • Wide-Grip Push-Ups - 3 sets of 15-20 reps
  • Diamond Push-Ups -  3 sets of 10-15 reps 
  • Clapping Push-Ups - 3 sets of 8-12 reps
  • Incline Push-Ups: 3 sets of 15-20 reps  

2. Sit - ups 

This is a core strengthening exercise in military training that offers various modifications and effectively strengthens core muscles. 

  • Standard sit ups - 3 sets of 20-30 reps
  • Crunches - 3 sets of 20 -30 reps
  • Bicycle crunches - 3 sets of  20-30 (each side)
  • Leg Raise Sit-Ups - 3 sets of 12 -15 reps 
  • Plank sit ups - Perform 3 sets of 10 -15 reps

3.  Running

Running is an integral part of the military workout plan that increases your muscle strength, builds endurance and reduces your risk of injury. 

  • Short Runs: Begin with 30 - 40 metres at a moderate pace
  • Sprints: Sprint upto a distance of 100 metres then walk or jog slowly to recover
  • Long Runs: Run upto a distance of 4-6 miles in moderate speed
  • Hill repeats:  Sprint uphill  upto 6 times for 30 -45 seconds
  • Fartlek training: Alternate between fast runs and slower recovery jogs for 30-45 mins

4. Swimming

Swimming promotes natural movement of the body through water by combining arm and leg motions resulting in building cardiovascular strength, body balance and mental resilience . It is considered to be the best sport providing a holistic workout experience essential for defence training programs.

  • Warm Up - Start with 3 laps of 50 metres 
  • HIIT Swimming Workout (Beginner Level) - Do 5 laps of 25 metres; 4 kicks and 4 pulls for 30 mins
  • Smooth Swim -  Swim at relaxed pace by performing 3 laps of 50 metres (freestyle) for 30 mins
  • High speed swim - Swim continuously  by performing 5 laps of 25 metres; 4 kicks and 4 pulls for 40 mins
  • Cool Down -  30 laps low and easy swim  

5. Circuit Training

Circuit training combines strength and cardio which is specifically structured to enhance endurance and strength, essential for physically demanding tasks.

  • Warm-Up -  5-10 minutes of light cardio (jogging or skipping)
  • Standard Jump Squats - Do 3 sets for 15 -20 reps ,land softly and immediately go into the next squat
  • Burpee - Perform a standard burpee for 3 sets of 15 - 20 reps
  • Mountain climbers - Do 3 sets of 12-15 reps focusing on the whole body
  • Side plank - Do 3 sets for 30 seconds each side
  • Cool Down - Stretch for 5-10 minutes focusing on the whole body 

Conclusion

When striving to build strength or achieve a well-rounded and robust physique, it's essential to maintain consistency. No matter whatever resources you have, on ensuring the proper form and techniques of military style fitness workout regime one can certainly level up his/her fitness goal. Remember to unlock your full potential by staying consistent and dedicated toward any fitness regime you follow. 

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