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Military Workout: 6 Routines You Can Try at Home

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military man lifting weights

Are you courageous enough to try a military workout? How far you willing to go to get your best body?

Even though I’ve run five half marathons and one marathon, these workouts are incredibly intense.  After looking at what some of the basic training routines require a person to do, it is no wonder the United States has the best military in the world.

The training is second to none.

Now, I haven’t tried these myself yet. Frankly, aside from the running, they’re pretty intimidating and I doubt I could get through even half of one session!  That said, it would be fun to give them a try.

I have 6 military workouts below that you can try at home. Here’s how it will work.  I’ll provide a portion of the workout below along with the resource article.  This way, if you like a particular military workout, you can check out where to get the full routine.

See if you have what it takes. Let’s go, plebe!

Related articles and resources:

Military Workout ... Army Style

1 – Special Forces Workout Program

Brian Bullman from outlines a 6-week program for a Special Forces operative in his article, “Military Style Training! Do You Have What It Takes?” Here is how Days 1 to 3 of Week 1 of this military workout shapes up:

Fitness Test:

Sit and Reach flexibility test

Push Ups: maximum in 60 seconds

Sit Ups: maximum in 60 seconds

Pull Ups: maximum in 60 seconds

Run: 2 miles as fast as possible

Swim: 100 meter nonstop using any stroke, without touching the side or bottom of the pool.

Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 3 miles in 45 minutes on a road or 1 hour if walking cross-country. (Wear well broken-in boots with thick socks.)

2 – Army Ranger Workout Program

Carson Barrett included this military workout for Army Rangers on  I believe I could do the 2 mile workout, but I’m not so sure about the 5 mile one.  What about you?


Do the first set for 40 seconds, the second set for 30 seconds and the third set for 20 seconds, completing as many pushups as you can during the allotted time, resting no more than 30 seconds between sets. Complete three to four sets of bench presses -- 20 repetitions each -- using 50 percent of your body weight. Do three to four sets of triceps extensions with 10 to 15 pounds, working until muscle failure. You can also do three to four sets of dips at a dip station, working until failure.


Ranger candidates must be able to run two miles in no longer than 15 minutes, 12 seconds, and five miles in no longer than 40 minutes. In order to maximize the benefits from your training, mix up your training. Use interval training once a week to improve your time in the two-minute run. Run 400 yards as fast as you can and rest a minute, completing eight reps. Do fartleks twice a week, running three to five miles.

Get the full Army Ranger workout here.

The few, the proud, the Marines … Military Workouts

3 – Workout Secrets of the U.S. Marines

Hybrid Athlete is taking you to Marine Corps bootcamp with this military workout.  Some of us would be lucky to get through the warm-up!

Warm up:

Dynamic movements and stretching

Run 1 Mile


(1) 8 rounds: 5 pull ups, 10 Dips, 20 push ups

(2) 6 rounds: Kettlebell Swings @ 2 minutes, rest @ 20 seconds

(3) Ruck 3 miles w/ 50+ pound weighted pack.

(4) 1 round: 100 lunges, 100 bodyweight squats, 100 sit ups, 100 jump squats, 100 push ups, 100 flutter kicks

I could definitely do the 1 mile run, 20 pushups, and a round of Kettlebell Swings. Everything else?  I’ll be over there throwing up.

Check out more from Hybrid Athlete.

4 – Now That’s a Warm-Up! has a solid military workout program here also from the Marines.  It’s a High Intensity Tactical Training (HITT) routine.  I have to tell you … the warm-up alone sounds daunting.  You have to see this:

The Warm-up (5-10 minutes)

As with any exercise regimen, the warm-up is an integral part of the program. Start with a few mobility drills from the ground, then move to standing, then to a more dynamic effort.

Glute Bridge with Diagonal Reach - 8 per side

Bird Dogs - 5 per side

Groiners - 5 per leg

Pigeons - 5 per leg

Bear Crawls - 20 yards

Inchworm to Elbow Tap - 20 Yards

50% buildup for 20 yards; 75% buildup for 20 yards; 100% buildup for 20 yards

What do you think of that? Do you believe you could do it?  I’d love to see a video!

Here’s the rest of that HITT workout.

Training like SEAL Team 6

5 – Can you handle the daily workout of a Navy SEAL?

That’s the question OS1st is asking in this article.  Do you think you can handle the workout below and not ring the bell?

If you’re fortunate enough to be accepted into the SEAL training program, a typical day for you will include workouts both on land and in the sea. An average day for a Navy SEAL generally looks like:

A 1-hour bodyweight workout, performed on the “grinder”, a black asphalt parking lot

A four-mile run on the beach

Retrieving a 150-pound raft from a distant shed, then carrying it down the beach on top of the head

Swimming around the island (the scenic Navy Special Warfare Center in Coranado, CA) in a 17-mile lap”

Well, if that doesn’t intimidate you enough, consider this: “According to Navy sources, the training is so grueling that a class of 100 can shrink by 10% in a few minutes. Men can quit at any time by ringing a bell. Historically, two out of three do.

I’d be ringing that bell and heading to lunch – or back to bed. Get the full workout.

6 – Six Week Navy SEAL Workout

Muscle and Strength has a remarkable military workout that lasts 6 weeks and incorporates routines from the Navy SEALs.  I gotta say it looks rather daunting, but I imagine would leave you in incredible shape.  Here’s a few workouts from Day 1:

Sprints – at least 20 yards

Timed shuttle run – at least 10 yards

Reverse Grip Chin-up and Flat Bench Barbell Press

Dumbbell Shrug and Hyperextension

Floor Crunch and Bent-Knee Hanging Leg Raise

3 to 5 mile job at a steady pace

Check out the full workout and sets.

Conclusion: Each military workout is no joke. It takes commitment.

If you didn’t know much about the physical requirements for the military, just looking at a warm-up or day 1 is enough to be impressed. Our brave men and women are certainly prepared that’s for sure.  Having to complete workouts like that on a daily basis is nothing short of amazing.

How do you stack up? I ask that knowing I don’t come anywhere close.  Running a marathon is one thing.  Doing so with a 50-lb. sack on your back is another story.

Have you ever tried a military workout? If so, what was it like?  If not, do you have a desire to? 

Share your thoughts and experiences below.  

  • I’ve never tried a military workout, but think it would be pretty cool to expose myself to this sort of training at least once in my life. If I leave Corporate America, I’m going to try different workouts. Right now, since time is so limited, I’m pretty basic with my exercise routines.

    • I can appreciate that, Erik. These do require dedication to truly master. You’re focused on building a business as am I. I run on lunch breaks at work. With a young son, it’s about all I have time for. I do plan on running another half marathon this fall though.

  • Isaac says:

    Military works were never my thing but I can see how effective they can be. Lately I am becoming more open minded to them. Great read Erik.

  • Michel says:

    The military workout is the most effective to maintain human fitness. I have been meaning to start working out. I am overweight and probably not fit enough for this. Still, I will give it a try and see if this works out for me.

    Keep up the good posting, David

  • Great blog. Military workout has never been my cup of tea but, by reading this post I have now some guts to do those at home. Thanks for blog.

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