Military-style workout at home
Military-style training is bodyweight work done as circuits with little rest: push-ups, squats, burpees, planks and running, repeated until you are strong and fit. You can do the same kind of workout at home with no equipment. This one takes about 30 minutes and gets harder over four weeks.
By the MuscleOG team · Updated October 28, 2026
What makes it “military”
Armed-forces physical training has long relied on calisthenics because it needs no equipment and builds the qualities a soldier uses: strength relative to bodyweight, muscular endurance and the ability to keep going when tired. The format is simple: short rests, lots of rounds, and standards you try to beat.
This is a fitness workout inspired by that style. If you are preparing for a specific service fitness test, check the official current standards for your country and branch.
Warm-up: 5 minutes
2 minutes of easy jogging on the spot or marching, then 30 seconds each of arm circles, hip circles, jumping jacks, and 10 slow squats.
The circuit
Do each exercise back to back. Rest 90 seconds after each round. Do 3 rounds in week 1, and follow the progression below.
| Exercise | Reps or time | Easier version |
|---|---|---|
| Push-ups | 10 | Knee push-ups |
| Bodyweight squats | 20 | 15 reps |
| Burpees | 8 | Step-back burpees |
| Mountain climbers | 30 seconds | Slower, hands on a chair |
| Reverse lunges | 10 per leg | Hold a wall |
| Plank | 45 seconds | 30 seconds, or on your knees |
| High knees | 30 seconds | Fast march |
4-week progression
| Week | Sessions | Rounds | Rest |
|---|---|---|---|
| 1 | 3 | 3 | 90 seconds |
| 2 | 3 | 3 | 60 seconds |
| 3 | 3 | 4 | 60 seconds |
| 4 | 3 | 4 | 45 seconds; time your total and try to beat it next month |
On 1–2 other days, add a run or brisk walk of 20–30 minutes. Pulling is the one thing this circuit misses; if you have a bar, add negative pull-ups or pull-ups at the start of each session.
Staying safe
- Form first, speed second. When push-ups sag or squats get shallow, slow down.
- Land softly on burpees and high knees.
- If you are new to exercise, do 2 weeks of a beginner plan first.
Common questions
How many push-ups should I be able to do?
Standards differ by country, service, age and sex, so check the official test you are aiming for. Our 28-day push-up plan helps you raise your number.
Can I do this every day?
Three hard sessions a week is plenty. On other days, walk, run easily or stretch.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.