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The Best Military Workout Program

Military Workout

Thinking of following a military workout is not easy due to the heavy workload in a job. Even if you enjoy it, you probably spend a lot of time sitting at your desk and not getting much movement throughout the day.

This is especially true for those who work in military occupations that require long hours, such as service members in the armed forces or federal government employees. Working a job can also be physically demanding. However, staying active doesn’t have to be so difficult if you know where to look for support. Working out regularly not only helps you stay in shape but also boosts your overall health. In addition to regular duties, many jobs come with mandatory physical requirements like doing pull-ups or running laps around an outdoor track.

The majority of these exercises improve your strength, endurance, and agility. However, some are geared toward improving specific parts of your body such as balance, flexibility, or muscular endurance. These types of programs are known as military workout program because they focus on training the entire body simultaneously through coordinated movements with minimal rest between exercises.

This article will help you find the best military workout programs available for improving your physical health and well-being. Whether you’re looking for ways to stay fit before embarking on your first assignment or preparing for your next promotion, these programs will help you get there.

The Military Workout Program

Military Workout

The workout below is divided into five parts. Core training, cardio training, weight loss training, muscle strength training, and stretch and flexibility training.

Each of these parts has its significance. It’s recommended to perform all these parts together to train your overall body muscles.

1. Core Training

There aren’t many jobs that don’t involve some sort of core training. Whether you’re a teacher, a firefighter, a construction worker, or a waitress, you spend a lot of time bending, twisting, and lifting. This can lead to an increased risk for back pain and other lower back issues. Adding core training exercises to a military workout is important as it focus on building your core. The best exercises work your abs, obliques, and lower back muscles simultaneously. While you can do core training alone, it’s more effective if you’re working out with a partner. The added pressure of being held upside down, or being lifted, helps your core muscles work harder. You can also use a chin-up bar or a medicine ball to make exercises more challenging.

Below are four exercises to train your abdominal muscles.

Bent Leg Raise

The bent leg raise is a great replacement for the crunches as it puts less stress on your spine.

To perform this move, get on your back in a sit-up position. Keep your hands flat on the floor. Brace your core and raise your feet off the ground until your legs form a 90-degree angle. Keep your knees bent throughout the movement. Hold the position and then return to the start. Repeat this procedure for one minute.

Side Bridge

The side bridge is a dynamic variation of the side planks that target your obliques along with your upper arm.

Start this move by getting on your side with your upper body balanced on your elbow. Place your feet together (one on the other) in the same direction. Now, lift your hips and legs off the ground. Hold the position for one minute. Switch to the other side and perform the same procedure.

Back Bridge

The back bridge engages the lower abdomen muscles. The major upper body muscles are also involved to stabilize the movement.

Start this exercise by lying on your back in a position similar to the bent leg raise. Keep your hands by your side and palms flat against the ground. Activate your abs and raise your hips off the ground until your torso and thighs are aligned. Now, straighten one leg while maintaining balance. Hold for five seconds and then switch legs. Perform this procedure for one minute.

Quadraplex Exercise

The quadraplex exercise is the most difficult one so far. The requirement of muscle coordination and core strength makes this exercise the most challenging move of this core training program.

Start this move by getting on the ground with your body on your hands and knees. Straighten your left leg and right arm while keeping your torso upright. Hold this form for five seconds and then switch to the right leg and left arm. Repeat this procedure for one minute.

2. Cardio Training

The military often requires you to run, which can lead to injuries if you’re not used to running long distances. Even if you’re used to it, running can be tough on your knees. Adding Cardio exercises to a military workout improves your cardiovascular fitness. They also help you maintain a healthy weight and build muscle mass. The best types of cardio exercises are aerobic exercises, such as running, swimming, and biking. Anaerobic activities are usually better for maintaining muscle mass. Running alone may be enough to get you in shape, but it’s best to do cardio paired with weight training or with a resistance training program. You can also do interval training while on the elliptical, bike, or treadmill.

Below are four cardiovascular training exercises.

Jumping Jacks

The jumping jack comes under plyometrics or jump training. These types of exercises are a combination of both aerobic and resistance exercises. Doing jumping jacks improves the functioning of your heart and lungs. It also increases the agility of your muscles.

Begin this exercise by standing straight with your arms at your side. Brace your core and look in front. Jump and move your feet wider than your shoulders width while bringing your arms above your head. Jump again to return your arms and feet to the starting position. Repeat this procedure for one minute.

Skipping Rope

The jump rope or skipping is an amazing cardio exercise to burn a large number of calories. This move improves your cardiovascular endurance and tones your muscles. Doing this exercise for a minute can burn up to 15 to 20 calories or more depending on the pace.

Start this exercise by first adjusting the length of the rope. Hold the handles on each end. Step in the middle of the rope while keeping the ends stretched upwards. Shorten the rope till both ends reach your armpits. Keep your legs straight throughout the movement. Repeat the procedure for one minute.


Burpees are a calisthenics exercise that trains your full body muscles using your body weight. This exercise helps in building strength, endurance, and burns a large number of calories. It is a two part exercise that comprises a pushup followed by a jump.

Start this move by getting in a squat position with your knees bent and back straight. Keep your feet hip-width apart. Get into a pushup position with your weight on your hands and toes. Perform a pushup by lowering your body towards the ground. Now, bend your knees and jump in the air by extending your legs. Land on the ground with your knees bend and get back into a squat position. Repeat this procedure for a minute.

High knees

The high knee is a famous cardiovascular exercise that is mostly performed to warm up your body. This move increases your heart rate and burns fat. Doing high knees for one minute can burn around 7 to 10 calories per minute.

Begin by standing tall with your feet apart and your arms at your sides. Keep your back straight and chest up. Engage your core muscles and look in front. Now, bring your right knee towards your chest while moving your left hand up. Lower back to the start. Switch and repeat the same procedure for one minute.

3. Weight Loss Training

Most fitness programs, military or not, focus on building muscle, not burning off excess fat. Unfortunately, many people who start a fitness routine focus too much on building muscle, not losing weight, and hurting their joints, muscles, and even their eyes. You can lose weight by drastically reducing your food intake, or you can do cardio paired with weight loss training. The best way to lose weight is to eat as little as possible and to eat as often as possible regardless of the food you choose. You can eat a piece of cake and then a few hours later a bowl of cereal. A few small snacks throughout the day is better than one large meal that fills you up and keeps you from eating the rest of your prescribed daily calories.

Below are three dynamic weight loss exercises. Doing these exercises in a military workout is crucial for keeping your body fat free and toned.

Jump Squats

Jump squats comes under plyometric or jump training. This is a dynamic exercise that adds a jumping motion to the standard squats. Doing this bodyweight exercise with a proper form can build strength and endurance in your lower body muscles. The jump squat is also a great way to burn a large number of calories.

Start this move by standing straight with your feet apart. Lower your body in a squat position by bending your knees. Pause the movement when your thighs are parallel to the ground. Now, push in through your feet to perform a jump. After landing on the ground, return to the starting position. Repeat these steps for one minute.

Wall Sit

Wall sit is an isometric exercise that targets your lower body muscles. It is easy to execute as no movement is involved. The intensity of this exercise increases as you hold the position for the maximum period. Wall sit can burn around 10 to 15 calories in a minute as the major muscle groups are being trained.

Begin by standing straight in front of a wall. Keep your feet shoulder-width apart. Press your back against the wall and bend your knees. Move your feet forward and slide down until your thighs are parallel to the ground. Maintain this form for at least one minute.


The plank is an isometric exercise for training your abdominal muscles. Your arms, chest, back, and lower body muscles are also engaged to stabilize this exercise. Targeting multiple muscle groups promotes weight loss in your body. A one-minute plank can burn around 12 to 15 calories.

Start this exercise by getting your body on your forearms and toes. Place your elbows directly under your shoulders while looking in front. Engage your abdominal muscles and maintain this position for one minute.

4. Muscle Strength Training

Many military jobs, especially those in the military that involve heavy lifting, require you to build muscle mass. However, you also need to be careful not to overdo it or injure yourself. Too much strength training can lead to back injuries and exacerbate existing joint problems. You can build muscle mass in a military workout safely and effectively by doing full-body exercises that focus on the major muscle groups. You can also do isolation exercises to build specific muscle groups.

Below are four bodyweight strength training exercises.


Pushups are upper body strength training exercises that train your chest muscles. Your shoulders, back, arms and core are also involved in supporting the movement. Doing pushups regularly improves strength, muscular endurance, and agility in your chest muscles.

To perform this move, get into a plank position by holding your body on your hand and feet. Keep your back straight and feet together. Lower your body towards the ground by bending your elbows. Pause the movement and return to the starting position. Repeat this procedure for 12 to 15 repetitions.


Pullups are one of the most effective exercises for training your upper and lower back muscles. You need a pullup bar or a high-mounted bar to do this strength training exercise. Your arms and shoulders are also involved for support. Pullups train your major upper body muscles which improve muscle mass and strength.

Start this move by standing below a pull-up bar. Jump and hold the bar with your hands shoulder-width apart. Bend your knees and cross your legs. Bend your elbows to lift your body above the bar. Hold the position and lower your body back to the start. Repeat these steps for 5 to 15 repetitions.


Lunges are one of the most popular lower body exercises due to their effectiveness in improving strength. This move not only targets your leg muscles but also challenges your balance and stability. Lunges are also functional exercises as they train your body to do daily activities more efficiently.

Begin this move by standing straight with your feet hip-width apart. Engage your core and look in front. Step forward using your left leg while keeping the other stable. Bend your knees to lower your body. Pause the exercise when your thighs are parallel to the ground. Switch to the other leg and repeat the same procedure for one minute.


Situps are bodyweight exercises that are known for building core strength. Doing situps regularly benefits in improving core strength and stability. Building a strong core is essential for improving performance in sports activities. Situps are easy to execute but get difficult as you go higher in repetitions.

Perform this exercise by getting on your back. Bend your knees and keep your feet flat. Place your hands behind your head. Now, move your upper body towards your thighs while keeping your back straight. Pause the exercise and return to the starting position. Repeat the steps for 10 to 15 repetitions.

5. Stretch And Flexibility Training

Military occupations can involve long hours spent in a sitting position. This can lead to tight muscles and poor flexibility. You can stretch to improve flexibility and prevent injury and build muscle mass safely and effectively by doing full-body stretches that focus on the major muscle groups. You can also do isolated stretches to build specific muscle groups.

Below are five stretches for stretching your overall body muscles.

Neck Rotation Stretch

While keeping your back straight and shoulders retracted. Turn the head to the left as far as it can naturally go. Hold the stretch for at least 5 seconds. Bring your head back to the neutral position. Perform the same steps with your other side.

Arm Circles

Stand tall with your feet hip-width apart. Raise your arms in a lateral direction and parallel to the ground. Circle your arms clockwise while rotating your shoulders. Perform this movement for 10 seconds and then switch to an anticlockwise direction.

Standing Forward Bend

Start the forward bend by standing with your back straight and feet apart. Bend your torso with a slight bend in your knees. Try to extend your arms to reach your feet. Hold this position for at least 10 seconds.

Pec Wall Stretch

Stand in a split stance with your right leg in front and left leg in back. Raise your left arm above your shoulder and place it against the wall. Press your arm to stretch your chest. Perform this movement for 5 to 10 seconds.

Knee To Chest Stretch

Stand straight with feet apart and hands by your side. Raise your left knee to the level of your torso. Hold your left knee with both hands. Maintain this position for 10 seconds. Switch and perform the same steps with your other knee.


If you are in the military, you should familiarize yourself with the benefits of a military workout program. These programs can help you stay in shape and improve your physical fitness. If you aren’t in the military, you can also reap the benefits of military workout programs.

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