Train at Home
Guide · Military · 7 min read

Military calisthenics workout

A boot-camp style bodyweight circuit inspired by military physical training: ten moves, no equipment, and a 25-minute workout that builds strength and endurance.

Man doing a push-up on the floor

Why it works

Military-style training uses simple bodyweight moves done in circuits with short rests. It builds the muscular endurance, cardio fitness and core strength you need to keep going when you are tired.

No gym needed: just floor space and, if you have one, a pull-up bar.

Safety first

  • This is a demanding workout. If you are new to exercise, start with our calisthenics for beginners guide.
  • Warm up for at least 5 minutes.
  • Keep good form when tired. Slow down or rest rather than letting your form break.
  • Skip the jumping moves if they hurt your knees, and use the low-impact options.

The 10 exercises

  1. 1

    Push-up

    Chest, shoulders & triceps
    1. Hands slightly wider than shoulders, body straight.
    2. Lower your chest to just above the floor.
    3. Push back up.
    How much
    3 sets of max reps (stop 2 before failure)
    Easier
    Do them on your knees or a counter.
    Harder
    Clap or decline push-ups.
  2. 2

    Air squat

    Legs
    1. Feet shoulder-width apart.
    2. Sit down as low as you can with your chest up.
    3. Stand up fast.
    How much
    3 sets of 20
    Easier
    Squat to a chair.
    Harder
    Jump squats.
  3. 3

    Sit-up

    Abs & hip flexors
    1. Lie on your back, knees bent, feet anchored.
    2. Sit all the way up.
    3. Lower with control.
    How much
    3 sets of 15–20
    Easier
    Crunches instead.
    Harder
    Arms crossed, slower.
  4. 4

    Burpee

    Full body & cardio
    1. Squat down, hands on the floor.
    2. Jump or step your feet back into a plank, then back in.
    3. Stand or jump up.
    How much
    3 sets of 10
    Easier
    Step back instead of jumping, no push-up.
    Harder
    Add a push-up.
  5. 5

    Mountain climber

    Core & cardio
    1. Start in a high plank.
    2. Drive your knees in alternately, fast.
    3. Keep your hips low.
    How much
    3 sets of 30 seconds
    Easier
    Slow steps.
    Harder
    Go faster.
  6. 6

    Flutter kicks

    Lower abs
    1. Lie on your back, hands under your hips.
    2. Lift your legs slightly and kick them up and down in small movements.
    3. Keep your lower back down.
    How much
    3 sets of 30 seconds
    Easier
    Raise your legs higher.
    Harder
    Lower them closer to the floor.
  7. 7

    Walking lunge

    Legs & balance
    1. Step forward into a lunge.
    2. Push off and step the back leg forward into the next lunge.
    3. Keep your chest tall.
    How much
    3 sets of 10 each leg
    Easier
    Reverse lunges holding a chair.
    Harder
    Add a pause at the bottom.
  8. 8

    Star jacks

    Cardio
    1. Jump your feet out and arms up.
    2. Jump back in.
    3. Keep a steady rhythm.
    How much
    3 sets of 30 seconds
    Easier
    Step out instead of jumping.
    Harder
    Go faster.
  9. 9

    Plank

    Core
    1. Forearms down, body straight.
    2. Hold, breathing steadily.
    3. Squeeze glutes and abs.
    How much
    3 holds of 45–60 seconds
    Easier
    Knees down.
    Harder
    Lift alternate arms.
  10. 10

    Pull-up (if you have a bar)

    Back & biceps
    1. Hang with hands shoulder-width apart.
    2. Pull your chest towards the bar.
    3. Lower all the way.
    How much
    3 sets of max reps
    Easier
    Slow negatives or dead hangs.
    Harder
    Add a pause at the top.

The routine

Do each move for 40 seconds with 20 seconds rest. Rest 2 minutes between rounds.

PartExercisesTime
Warm-upMarch, arm circles, easy squats, star jacks5 min
Round 1Push-up, air squat, sit-up, burpee, mountain climber5 min
Round 2Flutter kicks, walking lunge, star jacks, plank, pull-up or push-up5 min
RepeatRounds 1 and 2 again10 min
Cool-downWalk and stretch2 min

How often

Two or three military-style circuits a week, with easier days or rest between, is enough for most people.

Track your reps. Beating your last total is the simplest way to know you are improving.

Want a plan that does this for you?

Train at Home has military workouts from a 29-Min Military Circuit to 20- and 30-Min Military (No Repeats) sessions at intermediate and advanced levels.

Coming soon to theApp Store

Frequently asked questions

What exercises do soldiers do?

Military physical training relies on bodyweight basics such as push-ups, sit-ups, squats, lunges, burpees, planks, pull-ups and running.

Can beginners do military calisthenics?

Start with easier versions and fewer rounds, or begin with a beginner calisthenics routine and build up.

Do I need equipment?

No. A pull-up bar is useful but optional.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

More guides