Whether your New Year’s resolution is to generally get fitter or prepare more strictly for an upcoming military fitness assessment, tackling a range of military workout exercises is a great way to develop your strength and endurance in a structured and disciplined format. Better still, military workout exercises can all be done at home or in the garden if you wish, so there’s no excuse when it comes to smashing your fitness goals or starting a career in the military in 2025.
To help you get underway with your new fitness regime, we have compiled a list of 14 simple military workout exercises to try. For the best results, structure your workouts by combining several of these exercises into a circuit. You could break it down into exercises targeting different muscle groups on different days, or compile one full-body circuit that you complete several times a week. Whatever you choose, know that these military workout exercises come directly from the British Army’s recommended 8-week Physical Training Programme, so you can be certain your efforts are working the right muscles and skills to meet both military standards and improve your physical fitness.
Standard Lunges
Lunges are one of the most simple yet effective lower-body military workout exercises, targeting the quads, hamstrings and glutes whilst also improving your balance and stability. To perform a lunge correctly, simply step one foot forward and lower your body until your front thigh is parallel to the ground. Push back into the standing position and repeat on the other side, or move through in a walking motion instead. We suggest aiming for 3 sets of 10 lunges on each leg first but don’t be afraid to do more or add weight if you start to find it easy.
Lateral Lunges
Lateral lunges take the traditional lunge and add a sideways movement, working your inner thighs and hips. Step to one side, bending your knee and keeping the opposite leg straight, then push back to the starting position. This side-to-side process rapidly builds lateral stability - a strength you’ll really notice in any dynamic or multidirectional activities such as running and jumping.
Burpee
Burpees have long been a mainstay in most military workout programmes, and it’s easy to see why. Few military workout exercises have such a noticeable full-body benefit, as the burpee combines both strength and cardio by promoting explosive movements. To complete a burpee, start in a squat position, drop into a plank, return to the squat, and then jump into the air. This type of movement mimics the quick and powerful actions required in military drills and is the perfect harsh but rewarding finisher on any day of your military workout plan.
Squat With Calf Raise
Squats with calf raises offer a great two-in-one workout, making them an unskippable component of any lower body circuit. They involve performing a traditional squat but rising onto your toes for a calf raise as you return to the standing position, thus activating your quads, glutes, and calves, all while enhancing ankle stability. Strengthening these muscles is not only vital for explosive power but also injury prevention if you are doing lots of running and jumping perhaps as part of actual military training.
Glute Bridge
One of the core skills required of military personnel is the ability to carry heavy loads - and the glute bridge is a great exercise for developing this (or simply finding it easier to carry heavy shopping bags!). The glute bridge involves lying on your back with your knees bent and feet flat. Once in position, simply push your hips upward and squeeze your glutes when you reach the top. You should feel this movement in a range of lower body muscles, strengthening the all-important posterior chain for lifting.
Alternate Squat Thrust
Next on our recommended list of military workout exercises are alternate squat thrusts - a high-intensity cardio exercise that engages your core, shoulders, and legs. To perform an alternate squat thrust, begin in a plank position and jump one leg forward under your chest while keeping the other extended, then switch rapidly. This is another great workout finisher, or perfect for a full body high-intensity focused routine along with burpees.
Ball Throw
For this next military workout exercise, you’ll need to invest in a medicine ball. Take it somewhere where you’ve got plenty of space around you and simply squat and throw the ball as high or as far as you can. While a ball throw might sound like a remarkably simple exercise to complete, it replicates real-world tasks like lifting and throwing and builds valuable strength across your legs, core and arms.
Press Up
Press ups have certainly deserved their reputation as one of the longest-standing military workout exercises. They target the chest, shoulders, triceps and core, making them a staple for upper-body strength and endurance. To perform one, simply lower your body from a plank position until your chest nearly touches the ground, then push back up. Beginners can also try keeping their knees on the ground at first, forming a box shape which allows you to gradually build the strength required to complete the movement unassisted.
Tree Push
While we’re not disputing the strength and discipline benefits of a press-up, there are other exercises you can try to target these important upper-body muscle groups including tree or wall pushes. This slight variation targets the chest, shoulders and triceps by placing your hands shoulder-width apart on a tree or wall and performing a press up from this angle.
Front And Side Plank
Never neglect the importance of building strength in your core alongside more visible muscles. For this, front and side planks are great military workout exercises as both variations strengthen your core and enhance your ability to stabilise under load. For the front plank, hold a press-up position on your forearms with your hips tucked in and your body straight. For the side, plank, balance on one forearm with your body in a straight line and then swap sides. Start by trying to hold each position for 30 seconds, aiming to gradually increase hold time each time you practise the exercise.
Rope Pull
Rope pulls are a particularly important military workout exercise to master if your goal is to pass military fitness assessments. These functional exercises are designed to simulate pulling heavy equipment by taking a weighted rope or substitute and pulling it towards you hand-over-hand as quickly as possible. This move not only builds strength in the arms and shoulders but also helps with grip and endurance.
Jerry Can Carry
For a full-body challenge, try some jerry can carries. This movement requires you to hold two heavy objects (such as water containers) at your sides and walk to a set point. The key is to maintain good posture throughout, developing grip strength and core stability while simulating the physical demands of carrying loads in a military environment.
Overhand Grasp Heave
Perhaps better known as pull-ups, overhand grasp heaves are arguably one of the hardest but most impactful military workout exercises on this list. They require you to pull your body up to a bar using an overhand grip, utilising the lats, biceps and forearms while also building the upper body power needed for tasks such as climbing and load carrying. If you cannot do a pull-up straight away, don’t panic. Try some of the other upper body exercises first, or utilise a resistance band to assist you as you perform the movement.
Front Carry
Lastly, front carries are another great component of any military workout. Front carries involve holding a heavy object, such as a sandbag or backpack, close to your chest while walking forward. This move strengthens the core and shoulders, while also adding some important mobility to your circuit.
Final Advice
To get the most out of your military workout routine, remember to warm up properly to prevent injuries and ensure your body is ready for physical activity. It’s also vital that you stay hydrated and listen to your body - if you experience pain or discomfort, stop immediately.
Once you’ve got to grips with the basics of these military workout exercises, do consider adding resistance with dumbbells or other weights. But remember, consistency is the most important thing! Create a plan and stick to it, and we have no doubt you’ll smash your fitness goals in 2025.
