Military calisthenics workout routines build strength, endurance, and agility using only body weight. These workouts mimic the training methods that are used by soldiers to prepare for physically demanding missions, ensuring they develop functional fitness without relying on gym equipment. Whether you’re aiming for combat-ready strength or simply looking to enhance your bodyweight training, this guide will help you create an effective military calisthenics workout plan to achieve your goals.
What Is a Military Calisthenics Workout?
A military calisthenics workout involves a series of exercises that use body weight to build strength, endurance, and agility, which are essential components of military fitness. These workouts focus on functional movements to build strength without the need for gym equipment. Some of the exercises in these workouts include push-ups, pull-ups, sit-ups, squats, and burpees, which you perform at high intensity. Calisthenics is a proven method for developing strength, endurance, and discipline and is a big part of the readiness tests that soldiers take (1).
Does the Military Use Calisthenics?
Yes, calisthenics is a fundamental part of military training. It is part of every program, from boot camp to the special forces, and it is often paired with rucking and running for overall conditioning. It is also a main part of the readiness tests they take (2).
What Calisthenics Do the Military Do?
- Push-ups: Standard, diamond, and wide-arm variations
- Pull-ups: Regular, chin-ups, and commando pull-ups
- Sit-ups and Crunches: Core-focused exercises for endurance
- Squats and Lunges: Bodyweight squats and jumping lunges
- Burpees: Full-body conditioning movements
- Dips: Triceps and shoulder endurance
- Planks: Core stability exercises to build strength and endurance
Read more: 7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method
What Are Some Effective Military Calisthenics Exercises?
- Army-Style Push-Ups
Push-ups build upper-body strength and endurance by targeting the pectoralis muscles in the chest. They also engage the triceps brachii on the back of the upper arms and the anterior deltoids in the shoulders. Your core muscles, which include the rectus abdominis and transversus abdominis, are also involved in maintaining proper body alignment during the movement (3).
- Marine Corps Pull-Ups
Pull-ups test grip, arm, and upper-body strength. They primarily target the latissimus dorsi muscles, which are the large muscles that span the width of the back. They also significantly engage the biceps brachii in the upper arms, the brachialis beneath the biceps, and the brachioradialis in the forearms (4).
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- Air Force Burpees
Burpees improve explosive power and target multiple muscle groups, including the chest, arms, shoulders, core, glutes, quads, and hamstrings, providing a comprehensive workout. Their high-intensity nature elevates your heart rate, improving cardiovascular fitness and aiding with calorie burning (5).
- Navy SEAL Flutter Kicks
Flutter kicks strengthen the core and primarily target the lower abdominal muscles while also engaging the hip flexors and quadriceps.
- Ranger Squats and Lunges
Squats and lunges improve leg strength and mobility. They target multiple muscle groups, including the quadriceps, gluteus maximus, hamstrings, calves, and core muscles, and can significantly improve lower-body strength, stability, and overall fitness (6).
- Plank Variations
Essential for total core strength, plank variations can target different muscle groups and add diversity to your workout routine.
What Is a Military Calisthenics Workout Plan?
A well-rounded military calisthenics workout plan includes a mix of endurance, strength, and core stability.
Example Military Calisthenics Workout
Day 1: Strength
- Push-ups – 3 sets of 20
- Pull-ups – 3 sets of 5
- Squats – 3 sets of 30
- Dips – 3 sets of 10
- Planks – 60 seconds
Day 2: Endurance
- Burpees – 3 sets of 15
- Jump squats – 3 sets of 20
- Crunches – 3 sets of 30
- Mountain climbers – 3 sets of 30 seconds
Day 3: Rest or active recovery (light stretching, jogging)
Days 4-6: Repeat days 1-3, but with added intensity
Day 7: Rest or ruck march (weighted walk for endurance)
Can You Get Ripped from Just Calisthenics?
Absolutely! Many elite military members and special forces personnel rely primarily on calisthenics to build muscle and endurance. A calisthenics routine targets multiple muscle groups, which helps develop a lean, muscular physique (7).
How to Enhance Your Military Calisthenics Workout Routine
- Increase the intensity of your workouts so you’re putting in maximum effort.
- Increase the difficulty by using resistance bands or adding weighted vests.
- Incorporate advanced moves such as muscle-ups, one-arm push-ups, and pistol squats.
- Add explosive exercises such as clap push-ups and jump lunges.
Read more: How to Max out the Military Press: Primary Muscles Worked and Benefits of Heavy Presses
7-Day Military Diet Plan
The military diet, or 3-day diet, is a weight loss plan that combines a strict 3-day low-calorie meal regimen with 4 days of less restrictive eating. Proponents claim that it can lead to significant weight loss, but it’s not an official part of any military organization (8).
Days 1-3: Follow a specific low-calorie meal plan totaling approximately 1,100-1,400 calories daily.
Days 4-7: There is no specific meal plan, but experts recommend maintaining a healthy diet and keeping your daily caloric intake under 1,500 calories.
Sample Military Diet Plan
Day 1
Breakfast
- Half a grapefruit
- One slice of toast
- Two tablespoons of peanut butter
- One cup of coffee or tea (without added sugar or cream)
Lunch
- Half a cup of tuna
- One slice of toast
- One cup of coffee or tea
Dinner
- Three ounces of meat (your choice)
- One cup of green beans
- Half a banana
- One small apple
- One cup of vanilla ice cream
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Day 2
Breakfast
- One egg
- One slice of toast
- Half a banana
Lunch
- One cup of cottage cheese
- One hard-boiled egg
- Five saltine crackers
Dinner
- Two hot dogs (without buns)
- One cup of broccoli
- Half a cup of carrots
- Half a banana
- Half a cup of vanilla ice cream
Day 3
Breakfast
- Five saltine crackers
- One slice of cheddar cheese
- One small apple
Lunch
- One hard-boiled egg
- One slice of toast
Dinner
- One cup of tuna
- Half a banana
- One cup of vanilla ice cream
Military personnel develop muscular physiques as a result of rigorous training and a nutritionally balanced, high-protein diet. Yes! Planks are an essential part of military calisthenics workouts, as they build the core strength, endurance, and stability that soldiers need to carry heavy gear and perform combat maneuvers. Each branch of the military may have unique fitness test requirements, but elite soldiers often exceed 50-100 push-ups in one go. Special forces candidates may train to complete hundreds of push-ups daily. For the Army Fitness Test, soldiers will see how many they can do in two minutes and receive a score based on their age and sex (9). Yes, calisthenics to build muscle is highly effective for combat readiness. Exercises such as push-ups, pull-ups, and burpees develop functional strength, agility, and endurance that are essential for hand-to-hand combat and tactical movements.Frequently Asked Questions
Why are military personnel so muscular?
Does the military do planks?
How many push-ups can the military do?
Is calisthenics good for combat?
The Bottom Line
A military calisthenics workout is a time-tested method that is used by elite soldiers to build strength, endurance, and resilience. By consistently incorporating push-ups, pull-ups, burpees, squats, and planks into your routine, you can develop a combat-ready physique without the need for equipment. Stay disciplined, train hard, and embrace the mindset of a soldier – your body will thank you for it.
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SOURCES:
- Calisthenics: Benefits, Types of Exercises, and More (2025, webmd.com)
- Why Does The Military Use Calisthenics – Calisthenics 101 (2025, calisthenics-101.co.uk)
- Push-Ups: What Muscles Do They Work? (2023, webmd.com)
- How to Do Pull-ups (2024, webmd.com)
- The Effect of High‐Intensity Intermittent Exercise on Body Composition of Overweight Young Males – Heydari – 2012 – Journal of Obesity – Wiley Online Library (2012, onlinelibrary.wiley.com)
- Benefits of squats: Advantages, disadvantages, and how to do them (2021, medicalnewstoday.com)
- Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods – PMC (2019, pmc.ncbi.nlm.nih.gov)
- Military Diet Plan | Military Diet (2025, themilitarydiet.com)
- Army Fitness Test & Requirements (ACFT) | U.S. Army (2022, goarmy.com)
