• Military Training is the new trend in gyms to maximise fitness. The military's physical fitness training consists of push-ups, sit-ups and a timed run. This is just a baseline level of fitness which is equal to only half of the Army Physical Fitness Program.
  • The basic military training program focuses on some essential fitness factors while promoting effective calorie burn: endurance, strength, overall aerobic capacity and weight.


The Military Training involves working out several parts of the body at the same time helping in effective weight loss and increased muscle mass.

  • Upper-Body and Lower-Body Basics:

    Basic military workouts include resistance-training exercises that improve your upper- and lower-body strength. They incorporate upper-body callisthenic exercises, like push-ups, pull-ups and triceps dips, bench presses, military presses and biceps curls. Workout: This test requires men to complete 40 to 42 push-ups and women to complete 17 to 19. Lower-body callisthenic and weightlifting exercises -- like lunges, squats, extensions and curls. These help to strengthen and prepare leg muscles to power through the test's timed run.

  • Core Essentials:

    The abdominal crunches and sit-ups typically included in these workouts strengthen your core while preparing you to complete the minimum number of sit-ups required in the military physical fitness test.  Workout: This test requires men and women to successfully complete 50 to 53 sit-ups in two minutes.

  • Cardiovascular Components:

    Running is integrated as a timed run is part of military physical fitness tests. They can also include other cardiovascular activities -- like cycling, jogging, and jumping jacks -- to improve your overall aerobic capacity.

  • Serious Circuits:

    Circuit training for 20 minutes promotes cardiovascular fitness and strength strides. It also increases your metabolism and helps you burn more calories.


It is important to get in shape for this training which might take time however continuous and dedicated cardiovascular training, strength training and maintaining a healthy diet will surely ease the training process. 

  • Step 1: Eat healthy and a well-balanced diet including five to six small meals per day. Meals should include fruits, vegetables, whole grains, lean meats and low-fat dairy products.
  • Step 2: Keep yourself hydrated. As you get in shape, be sure to drink plenty of water. The National Academy of Sports Medicine recommends eight glasses of water per day. Water helps keep you feeling full and replenishes your muscles after a workout.
  • Step 3: Build up your endurance by doing cardiovascular exercises including swimming, running, sprinting (especially when mixed with lower intensity intervals in the same workout), cycling, aerobics, and brisk walking. The American College of Sports Medicine recommends 30 minutes of cardiovascular exercise, five days per week, for weight maintenance.  For weight loss, you should participate in 60 to 90 minutes of exercise most days of the week, although this varies from individual to individual.
  • Step 4: Strength training can help tone your body and build muscles, thus preparing you for the physical demands of joining the military. Use weight machines and free weights to strengthen your upper and lower body like push ups, lunges, sit ups, pull-ups /chin-ups, crunches, planks, reverse crunches and squats. Participate in strength training two to three days per week on non-consecutive days to ensure muscle recovery.