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Military Workouts for Beginners at Home: A Guide To Getting Fit The Army Way

Are you seeking to change things up because you're sick of your usual workout schedule? Perhaps, you want to test your limits and are looking for a challenge. Military exercises could be exactly what you need! Military exercises are designed after the training routines followed by armed forces all over the world, and they have many advantages over only improving physical fitness. By performing these exercises, you can increase your stamina, power, and flexibility while also boosting your mental fortitude and discipline. Military exercises can help you achieve your fitness objectives and enhance your entire well-being at a time when health and wellness are more vital than ever. Now let's dig in and learn more about the realm of novice military exercises!

Basic Fitness Training Principles

Before we jump into the specific workouts, it's important to understand the basic principles of fitness training. Endurance training focuses on improving your cardiovascular health and stamina through activities like running, cycling, or swimming. Strength training, on the other hand, aims to increase your muscle mass and overall physical strength through exercises like weightlifting, push-ups, and squats. Finally, flexibility training works to improve your range of motion and prevent injury through stretching exercises like yoga or Pilates. By combining these three types of training, you can create a well-rounded fitness routine that will help you reach your goals and improve your overall health and fitness. So, let's take a closer look at each of these principles and how they can benefit your body.

Military Workouts for Beginners

Now that we've covered the basics of fitness training, let's get started with some military workouts for beginners that you can do at home. 

1. Warm-up Exercises

Before beginning any workout, it's important to warm up your body to prevent injury and get your blood flowing. Here are some simple warm-up exercises that are commonly used in military workouts:

  • Jumping Jacks - Jump up and spread your legs while raising your arms above your head. Then jump back to the starting position and repeat.
  • High Knees - Bring one knee up towards your chest while swinging the opposite arm forward. Then switch to the other knee and arm and continue alternating.
  • Butt Kicks - Position yourself with your feet hip-width apart and your arms at your sides. Kick your heels back towards your glutes while swinging your arms back. 
  • Arm Circles - Stand with your feet hip-width apart and your arms out to the sides. Make small circles with your arms, gradually increasing their size. Then switch directions and repeat.

Perform each of these exercises for 30 seconds to 1 minute to get your body warmed up and ready for the rest of your workout.

2. Cardiovascular Exercises

Now that you're warmed up, it's time to move on to some cardiovascular exercises that will get your heart rate up and help you build endurance. Here are three effective cardiovascular exercises that are often used in military workouts for beginners:

  • Running - Running is a great way to build cardiovascular endurance and burn calories. You can run outside or on a treadmill, and you can vary the intensity by increasing your speed or running uphill.
  • Jumping Rope - Jumping rope is a fun and effective way to get your heart rate up and work on your coordination. Start with a basic jump and gradually increase the speed and intensity.
  • Stair Climbing - Stair climbing is a low-impact exercise that can help build endurance and strengthen your lower body. You can climb actual stairs or use a stair-climbing machine if you have one available.

Try performing each of these exercises for 10-20 minutes at a time, gradually increasing the duration and intensity as your endurance improves.

3. Strength Training Exercises

Strength training is an essential component of any fitness routine, and it can be both challenging and rewarding. Push-ups, squats, lunges, and planks are some of the most effective exercises for building strength and improving overall fitness.

Push-ups, for example, require not just physical strength, but also mental resilience. As you lower your body towards the ground, it can feel like an uphill battle, but with each repetition, you can feel yourself getting stronger. The burning sensation in your arms and chest is a reminder that you're pushing yourself to your limits and building muscle.

Squats and lunges, on the other hand, can be a humbling experience. As you focus on proper form and technique, you may find yourself struggling to maintain balance and stability. But as you continue to practice, you'll feel your muscles growing stronger and your confidence increasing.

Planks are another exercise that can be both challenging and rewarding. As you hold your body in a static position, it can feel like an eternity, but the longer you hold it, the stronger you become. It's a mental and physical test of endurance, and the feeling of accomplishment when you finally drop down is a rush like no other.

4. Cool-down Exercises

Cool-down exercises are an essential part of any workout routine as they help your body gradually return to its normal state after a vigorous workout. Two common cool-down exercises are stretching and relaxation techniques.

Stretching is a great way to increase flexibility, improve range of motion, and reduce muscle soreness after a workout. It involves slowly stretching your muscles and holding each stretch for 10-30 seconds. As you stretch, you'll feel the tension in your muscles release, leaving you feeling relaxed and rejuvenated.

Relaxation techniques, such as deep breathing or meditation, can also help reduce muscle tension and promote relaxation. By taking a few minutes to slow down your breathing and clear your mind, you can reduce stress and promote feelings of calm and tranquility.

The combination of stretching and relaxation can help you transition from a high-intensity workout to a more relaxed state. Not only do these exercises help prevent injury, but they also promote overall physical and mental well-being.


In conclusion, military workouts offer a great way for beginners to get fit and healthy in the comfort of their own homes. By following basic fitness training principles, such as endurance, strength, and flexibility, anyone can improve their physical fitness and overall health.

The military-style workout routines are designed to push you to your limits, but they also come with many benefits, such as improved strength, endurance, and agility. Warm-up exercises, cardiovascular exercises, strength training exercises, and cool-down exercises are all essential components of any military workout routine.

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