Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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.
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).
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).
Read more: 7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method
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).
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).
Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app—all at your fingertips, start transforming your life now!
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).
Flutter kicks strengthen the core and primarily target the lower abdominal muscles while also engaging the hip flexors and quadriceps.
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).
Essential for total core strength, plank variations can target different muscle groups and add diversity to your workout routine.
A well-rounded military calisthenics workout plan includes a mix of endurance, strength, and core stability.
Day 1: Strength
Day 2: Endurance
Day 3: Rest or active recovery (light stretching, jogging)
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).
Read more: How to Max out the Military Press: Primary Muscles Worked and Benefits of Heavy Presses
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.
Day 1
Breakfast
Lunch
Dinner
BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
Day 2
Breakfast
Lunch
Dinner
Day 3
Breakfast
Lunch
Dinner
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?
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.