The Ultimate Workout Plan for Indian Navy Physical Fitness Test

Indian navy is a prestigious profession that gives an opportunity to dedicated aspirants to fulfill their dream of protecting the nation's maritime borders to prevent threats and wars and provide support during relief operations. The Indian Navy entrance examination has 3 rounds - Written Test, Physical Fitness Test, and Medical Test. The physical fitness round tests the physical capabilities of aspirants through 3 activities - 1.6 Km Run, Squats (Uthak Bethak), and Push-ups. Criteria:

• 1.6 Km Run - To be completed in under 7 minutes
• Squats (Uthak Bethak)- 20  
• Push-ups - 10

Aspirants must work on their strength, endurance, agility, and discipline to deliver exceptional performance during these rounds, gain perfect scores, and become a part of the great Indian Navy. You can achieve this goal by indulging in workouts that enhance the mentioned physiological qualities of the body and make you physically fit to deliver peak performance.  

Workout Plan for Indian Navy Physical Fitness Test  

Becoming physically fit for the Indian defence forces requires a stringent fitness routine and sticking to it with all your dedication. While it is not an easy feat to achieve, it is worth putting your blood, sweat, and tears into the process of making yourself worthy of wearing the uniform and becoming the nation's protector. Your Navy physical fitness training workout plan should be a mix of exercises that help you develop the essential levels of physical fitness required to score well in the Indian Navy physical fitness exam.  

In the following workout plan, we have focused on multiple activities, categorized into three segments.

a. Strength and Endurance

• Bodyweight Squats
• Push-ups
• Lunges
• Plank  
• Burpees

b. Agility and Cardiovascular Fitness

• Jumping Jacks
• High Knees
• Mountain climbers
• Squat Jumps
• Side Lunges

c. Running Endurance

• Steady and Long Runs  
• Interval Runs
• Tempo Runs

The following is a 12-week workout plan for aspirants who aim to serve in the Indian Navy and become a part of the esteemed Marine Corps.  

Note

Before incorporating any exercise into your running routine, consult your medical practitioner or physician to check your overall body health and if you can perform the exercises without any complications.  

Importance of Warm-Up

Before starting any activity, it is important to warm up to improve your blood circulation and prepare your body for intense physical activity sessions. To warm up, walk or jog for 10-15 minutes or jump ropes, followed by stretching your body by performing arm circles, hip circles, and leg swings.

  1. Week 1-4

     Day 1

• Steady run: 2 Km at easy pace
• Bodyweight Squats: 3 sets of 15-20 reps
• Push-ups: 3 sets to failure
• Plank: Hold for 30-60 seconds
• Jumping Jacks: 3 sets of 30 seconds

     Day 2

• Squat Jumps: 3 sets of 10 reps
• Lunges: 3 sets of 12 reps per leg
• Burpees: 3 sets of 10-15 reps
• High Knees: 3 sets of 30 seconds
• Side Lunges: 3 sets of 12 reps per leg
• Interval run: 6 x 400 meters at a fast pace (around 80-90% of maximum effort) with 1-minute recovery between intervals

     Day 3

• Mountain Climbers: 3 sets of 20 reps per leg
• Push-ups: 3 sets to failure
• Lunges: 3 sets of 12 reps per leg
• Burpees: 3 sets of 10-15 reps
• Tempo Run: 2.2 km at a comfortably hard pace (around 70-80% of maximum effort), aiming for a steady pace throughout.

     Day 4

• Rest

     Day 5

• Push-ups: 3 sets to failure
• Lunges: 3 sets of 12 reps per leg
• Burpees: 3 sets of 10-15 reps
• High Knees: 3 sets of 30 seconds
• Long Run: 4 Km at a comfortable pace

     Day 6

• Box Jumps: 3 sets of 10 reps
• Hindu Squats: 3 sets of 10-15 repetitions
• Mountain Climbers: 3 sets of 20 reps per leg
• Bodyweight Squats: 3 sets of 15-20 reps
• Steady run - 2 Km at easy pace

     Day 7

• Rest

  2. Week 5-8

     Day 1

• Steady run - 4 Km at easy pace
• Bodyweight Squats: 4 sets of 20-25 reps
• Push-ups: 4 sets to failure
• Plank: Hold for 60-80 seconds
• Jumping Jacks: 4 sets of 50 seconds

     Day 2

• Squat Jumps: 4 sets of 12 reps
• Lunges: 4 sets of 12 reps per leg
• Burpees: 4 sets of 12-16 reps
• High Knees: 4 sets of 30 seconds
• Side Lunges: 4 sets of 14 reps per leg
• Interval run - 8 x 400 meters at a fast pace (around 80-90% of maximum effort) with 1-minute recovery between intervals

     Day 3

• Mountain Climbers: 4 sets of 20 reps per leg
• Push-ups: 4 sets to failure
• Lunges: 4 sets of 12 reps per leg
• Burpees: 4 sets of 12-16 reps
• Tempo Run: 2.8 km at a comfortably hard pace (around 70-80% of maximum effort), aiming for a steady pace throughout.

    Day 4

• Rest

    Day 5

• Push-ups: 4 sets to failure
• Lunges: 4 sets of 12 reps per leg
• Burpees: 4 sets of 10-15 reps
• High Knees: 4 sets of 30 seconds
• Long Run: 6 Km at a comfortable pace

    Day 6

• Box Jumps: 4 sets of 10 reps
• Hindu Squats: 4 sets of 12-16 repetitions
• Mountain Climbers: 4 sets of 20 reps per leg
• Bodyweight Squats: 4 sets of 20-25 reps
• Steady run - 4 Km at easy pace

    Day 7

• Rest

  3. Week 9-12

     Day 1

• Steady run - 5.5 Km at easy pace
• Bodyweight Squats: 5 sets of 20-25 reps
• Push-ups: 4 sets to failure
• Plank: Hold for 80 seconds
• Jumping Jacks: 5 sets of 40 seconds

     Day 2

• Squat Jumps: 5 sets of 12 reps
• Lunges: 5 sets of 12 reps per leg
• Burpees: 5 sets of 12-16 reps
• High Knees: 5 sets of 30 seconds
• Side Lunges: 5 sets of 14 reps per leg
• Interval run - 6 x 600 meters at a fast pace (around 80-90% of maximum effort) with 1-minute recovery between intervals

     Day 3

• Mountain Climbers: 5 sets of 20 reps per leg
• Push-ups: 4 sets to failure
• Lunges: 5 sets of 12 reps per leg
• Burpees: 5 sets of 12-16 reps
• Tempo Run: 3 km at a comfortably hard pace (around 70-80% of maximum effort), aiming for a steady pace throughout.

     Day 4

• Rest

     Day 5

• Push-ups: 4 sets to failure
• Lunges: 5 sets of 12 reps per leg
• Burpees: 5 sets of 10-15 reps
• High Knees: 5 sets of 30 seconds
• Long Run: 6.5 Km at a comfortable pace

     Day 6

• Box Jumps: 5 sets of 10 reps
• Hindu Squats: 5 sets of 12-16 repetitions
• Mountain Climbers: 5 sets of 20 reps per leg
• Bodyweight Squats: 5 sets of 20-25 reps
• Steady run - 5 Km at an easy pace

     Day 7

• Rest

Takeaway

This 12-week plan can help aspirants become physically fit for physical fitness examinations. When you are determined to join the Navy, fitness workouts are a must. However, this is only a generic outline of a workout plan and might not deliver the same result for everyone. Therefore, consult a professional through a physical fitness app like FojFit or from coaching centers to practice a routine that is customized for you.  

Good Luck!