The Best Workout to Join the Army

Are you ready to join the army and become a real warrior? Taking up the best workout plan is the key to success. You don’t want to miss the opportunity to reach your goals. So, let’s dive in and check out the best workout for joining the army!

Quick facts: Best Workout For Joining The Army

  • ✅ According to the U.S. Army, cardiovascular endurance is the most important factor for potential recruits to focus on when preparing for basic training. (Source: U.S. Army)
  • ✅ Seventy percent of potential recruits fail to meet the Army’s minimum fitness requirement of a 17-minute 2-mile run. (Source:
  • ✅ Engaging in regular aerobic activity, such as running, can help people pass the Army’s physical fitness test. (Source: U.S. Army)
  • ✅ The Army recommends that potential recruits work out at least three times a week, with a focus on muscular strength and endurance. (Source: U.S. Army)
  • ✅ The Army suggests that potential recruits perform calisthenics, such as push-ups and sit-ups, to build strength and increase endurance. (Source: U.S. Army)


When looking to join the U.S. Army, cardio is an important aspect of a fitness regimen to pay attention to. Cardiovascular training, or “cardio,” is a type of exercise that raises your heart rate for an extended period of time and helps to build up your aerobic endurance. This type of exercise is necessary for the U.S. Army physical fitness test, as well as for the daily physical activities of the Army.

Let’s get into the specifics of what cardio exercises you should consider:


Running is an excellent form of cardio exercise, especially when it comes to training for the Army. It allows the recruit to build up physical endurance, stamina, and strength over time. Not only that, but running also helps improve agility and coordination. Running workouts can be adapted to be light enough for a beginner or intense enough for a professional. This type of exercise helps build muscle mass and increase metabolic rate, which increases overall fitness levels in the long term.

To maximize the fitness benefits of running, recruits should strive to vary their routes and pace. For example, jogging on flat surfaces can help build anaerobic efficiency while sprinting on hills can help target quick bursts of speed and power. Additionally, wearing lightweight shoes that are flexible at the forefoot can minimize strain on muscles while providing adequate cushioning when needed most.


Swimming is one of the best cardio exercises for those looking to join the Army. It is a low-impact cardiovascular exercise that increases your endurance and stamina while strengthening your heart and lungs. Swimming works all major muscle groups, as well as smaller, stabilizing muscles and joints, making it an overall great physical workout. Plus, swimming burns a large number of calories in a short amount of time and can lead to improved flexibility for any age group—particularly helpful for those attempting to join the Army.

It’s important to note when engaging in different types of swimming strokes, from the freestyle breaststroke to butterfly, you will target different muscles each time you dive into the water. With such a wide variety of strokes available and multiple lap challenges, swimming can provide not only an exciting cardio workout but also help increase an individual’s strength before enlisting in the military.


Cycling, also known as biking or spinning, is one of the best workouts to join the Army. Cycling is a great form of aerobic exercise that strengthens and tones muscles while burning an impressive amount of calories in a short amount of time. It’s suitable for people of all ages and abilities and is low impact.

Cycling can be done indoors or outdoors, making it an ideal choice for those who want to get fit despite the weather. It tones all major muscle groups, including your triceps and biceps, back muscles, core muscles, hips and glutes, quads and hamstrings. Best of all, cycling doesn’t place undue strain on your joints since the seat takes the brunt of your body weight. Therefore, if you’re looking for a great cardiovascular workout to join the Army then consider cycling!

Strength Training

Strength training is a critical component of any workout program for those who want to join the Army. Strength training helps you build muscle and strength in order to be physically fit and able to perform the duties of a soldier. There are many different types of strength training exercises that can help you reach your goals. Let’s take a look at a few of them:

  • Exercise 1
  • Exercise 2
  • Exercise 3
  • Exercise 4
  • Exercise 5


Push-ups are a classic bodyweight exercise that can be used to build strength and muscle in the chest, shoulders, triceps, and core. This classic workout is often part of any army physical fitness test and is considered important for building upper body strength. Push-ups should be performed with full range of motion for maximum benefit.

Start by lying face down on the ground with hands roughly shoulder width apart and feet together stretched out behind you. Push up off of the ground using your arms and maintaining a straight line from your head to your ankles. Go until your arms are fully extended, then lower back to the starting position by bending at the elbows. Push-ups should be done without additional weight or resistance until consistent proper form can be maintained throughout the workout set. As you gain strength, you may begin adding additional resistance in the form of extra weight or repetitions to further increase muscle definition and tone.


Pull-ups are one of the best upper body exercises for increasing upper body strength, particularly in your back, shoulders and biceps. Pull-ups are a great way to increase strength and an integral part of any strength training regimen. Pull-ups can be done with or without weights, but they are always done with a bar or rings.

The goal is to pull your body up towards the bar until your chin passes over the bar then lower yourself down until your arms are straight again. It is important to keep good form throughout the exercise in order to get maximum benefit from the exercise. Pull-ups help build core strength as well as develop muscular endurance which is essential for any soldier looking to join the Army.


Squats are an essential exercise for anyone looking to join the army. They strengthen your lower body muscles, as well as your core—which is important for both carrying a heavy load and maintaining balance. Squats use multiple muscle groups, such as the quadriceps, hamstrings, glutes, and adductors. As you lower yourself into the squat position and then stand back up with a weight held over your head or at shoulder level, you’re targeting many of your key lower body muscle groups.

Additionally, due to the fact that squats involve working much of the body in unison with each repetition they can help increase overall athleticism while also improving balance and stability—all-important traits in any soldier.


Lunges are a classic exercise for both strength training and overall health. An effective and simple exercise, the lunge can be performed in a variety of ways to build muscular strength, including walking lunges and lunges with weights.

Lunges are an excellent workout to join the Army because they help develop leg muscles needed for physical fitness tests that may be required during basic training. This exercise can be done with or without weights depending on your fitness level, allowing beginners to start light and advanced gym-goers to add more weight as they gain strength. Lunging also helps increase coordination, which is essential for physical endurance tests that must be completed during military boot camp.

Core Exercises

Core exercises are an integral part of any fitness routine, especially if you are looking to join the army. Core exercises specifically target the muscles in the abdomen, lower back, pelvis and hips, which can help you with exercises like running, lifting weights, and performing other physical tasks. Having strong core muscles can also help you with balance, posture, agility and overall strength.

Let’s look at some core exercises that are beneficial for those hoping to join the army:


Planks are great core exercises for building up strength and endurance in the abdominal region. This type of exercise uses your own body weight to apply resistance to your muscles as you move, making it ideal for working the core. Planks help to improve balance and stability, which is important for any kind of physical activity, including joining the military.

Doing planks on a regular basis can also improve posture and core strength, helping you to stay in tip-top shape for when you enlist. Planks can be done from a variety of positions on the ground or from a standing position. They should be performed correctly with proper form and technique in order to ensure maximum benefit; this means ensuring your hips are parallel with the ground and that your lower back is not over-arched or sagging down towards the floor.


Crunches are core exercises that strengthen and tone the muscles of the abdominal wall, hips, and lower back. They can be done with either bodyweight or with added weight by using a medicine ball. During crunches, individuals lift their upper body off of the floor while keeping their arms crossed over their chest.

By engaging your core muscles during crunches, you will build strength in your abdominals which is essential for joining the army as recruiters will assess stamina and strength. This exercise is not only beneficial for army recruits but it is also beneficial for everyday physical activity as having strong core muscles helps to improve balance and posture.

To get the best out of your crunches workout, focus on maintaining form and technique throughout each repetition rather than focusing solely on completing a specific amount of repetitions quickly.

Russian twists

Russian Twists are a core strengthening exercise that not only works the abdominal muscles but also requires you to engage your back, hip, and shoulder muscles in order to stabilize and balance your body. This exercise can be done with or without weights – if using weights, a medicine ball or dumbbell is recommended.

Begin by sitting on the floor while keeping your feet off the ground and knees bent at a 90-degree angle. Engage your core by drawing your belly button towards your spine throughout the duration of the exercise. From this position, twist side to side while keeping the core tight and back straight – try not to hunch over during this movement as it takes away from the focus on abs.

Russian Twists are an effective training tool for any athlete looking for ways to build strength in their core area specifically – helping you prepare for higher-level lifting and strenuous exercises you’ll face when joining the army.


Flexibility is an important aspect of physical fitness, especially for those interested in joining the Army. Flexibility can help you with mobility and activities such as crawling, squatting and jumping. Being flexible also enables you to move easier and faster and helps you withstand the physical strain of basic Army training.

Let’s look at some of the best exercises to improve your flexibility for joining the Army:


Yoga is an excellent form of exercise for those looking to join the army as it helps to increase both flexibility and strength. It involves a series of poses, postures and breathing exercises that help to improve physical and mental wellbeing. Yoga can also enhance core stability, balance, coordination, joint mobility and range of movement. It helps to boost energy levels and can aid with general relaxation and stress relief.

The benefits of regular yoga practice are numerous, including increased muscle strength, improved posture and a better sense of body awareness. Joining a yoga class can also help to connect with others who have similar goals in mind – like joining the army! Plus, yoga classes are typically very affordable – making them an ideal addition to any pre-Army training program.


Stretching is a vital component of any workout, particularly for those looking to join the army. Stretching is an important part of any exercise regimen, as it increases flexibility and range of motion and can help prevent injuries from occurring during physical activity. Not only will stretching help in gaining physical fitness for the rigors of military service but it can also increase mental focus and clarity.

There are two types of stretching – dynamic (active) and static (passive). Dynamic stretches involve fluid movements that warm-up muscles before a workout; whereas static stretches require holding a position for an extended period of time, usually 15-30 seconds, with no bouncing or jerky movement. Both types should be incorporated into your routine to increase flexibility and reduce muscle strain.

Other Exercises

Joining the army requires you to have a certain level of physical fitness. While running and calisthenics are two important exercises for your army training, there are other exercises you should consider doing to help you prepare. We’ll look at the exercises that can help you get the best results for your army training:

  • Strength Training
  • Agility Training
  • Endurance Training
  • Core Training
  • Flexibility Training


Burpees are a full-body workout that is used as a form of exercise, as well as a physical fitness test in the military. A burpee consists of four low-impact, high-intensity movements: squatting, jumping up, pushing your feet back into a plank position, and returning to the squat. This simple but effective exercise helps improve strength, cardiovascular endurance and metabolic fitness.

The burpee can be done at a slow pace for endurance or at varying speeds for high intensity interval training (HIIT) purposes. Additionally, burpees can be modified to include push-ups and other upper body exercises for an extra challenge. With regular practice and dedication, burpees can help prepare you for joining the Army and any other physical challenge you may face.

Jumping jacks

Jumping jacks are an easy to perform and effective aerobic exercise that can help to improve your endurance and increase your heart rate. This popular warm-up exercise is perfect for building stamina, which makes it ideal if you’re aiming to join the Army.

It involves jumping up and spreading your legs out wide while jumping in the air with both feet at the same time. The exercise works on virtually all parts of your body, targeting your legs, arms, abdominals, and glutes. When performed correctly, jumping jacks can also increase your lung capacity by forcing more oxygen into the lungs. Additionally, they help boost energy levels by raising endorphin levels in the brain.

Therefore, if you’re looking to join the military or just boost up your fitness levels with a safe and fun workout then give jumping jacks a try!

Box jumps

Box jumps are an effective and high-powered exercise which can help someone join the army, improving both their explosive power and muscular strength. Box jumps involve jumping up onto an elevated surface, then quickly jumping back down. This vertical jump is used to measure physical fitness and explosiveness and is often seen in military training drills.

The exercise needs to be performed correctly in order for it to be effective, with individuals starting in a squat position before exploding up to the box. The height of the box should be selected based on one’s ability level – beginners should start with a lower box, while advanced athletes can use a much higher one.

Box jumps are great for people wanting to join the army as they burn lots of calories while also training your legs, core and upper body which are all important skills required in the military. Just make sure you perform them correctly!

Mountain climbers

Mountain climbers are an effective exercise for strengthening cardiovascular health, building strength, and toning muscles. This workout targets the core and builds fitness endurance across the body.

To perform mountain climbers, begin in a plank position with your arms completely straight and your hands lined up directly under your shoulders. Contracting your core muscles, bring one knee towards your chest and then switch legs. As you alternate bringing each leg towards your chest at a fast pace, make sure to keep your back straight, abs engaged, and hips down for maximum benefits.

Mountain climbers are incredibly versatile – they can be incorporated into HIIT workouts, used in Tabata style training sessions or as part of an everyday cardio routine. Additionally, they can be modified to match any fitness level by varying the speed of execution or number of repetitions executed.

FAQs about: Best Workout For Joining The Army

Q: What kind of workout should I do to join the army?

A: You should focus on exercises that involve strength and endurance. This includes push-ups, sit-ups, pull-ups, running, and any other bodyweight exercises that will help build your strength and stamina.

Q: How often should I train?

A: You should train regularly and consistently. Aim for at least four days a week of physical training for optimal results.

Q: What other activities should I do to prepare for joining the army?

A: Apart from physical exercises, you should also focus on improving your mental and emotional strength. This includes developing problem-solving skills, learning how to manage stress, and learning how to be a team player.

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