Prior to reporting for duty, you should begin your training at home. Following a recommended workout schedule, 3-5 times per week for at least the six weeks before you attend Basic Miliitary Training will help you get ready for the challenges you'll face in basic training and beyond.
The support of your family will be very important as you prepare to begin Basic Military Training. We encourage you to share the information in this section with them, along with the information in our Parents section.
Ready to get started? Here is a workout schedule that will prepare you for the rigors of basic training and help you to get the most out of it.
We recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training.
Note: for your health and safety, we recommend that you consult with your doctor prior to beginning any physical fitness regimen.
14 week program:Complete each of the following in one session 3-5 times a week
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
5 minute walk
1 minute jog
5 minute walk
1 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
5 minute walk
3 minute jog
5 minute walk
3 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
6 minute jog
4 minute walk
6 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
7 minute jog
4 minute walk
7 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
6 minute sit-up/push-up intervals
4 minute walk
8 minute jog
4 minute walk
8 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
6 minute sit-up/push-up intervals
4 minute walk
9 minute jog
4 minute walk
9 minute jog
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
13 minute run
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
4 minute sit-up/push-up intervals
4 minute walk
15 minute run
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
4 minute walk
17 minute run
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
1 minute walk
17 minute run
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
2 minute walk
2 minute jog
17 minute run
3-5 minute walk
2 minute stretch
- 5 minute stretch/warm-up
2 minute sit-up/push-up intervals
3 minute jog
17 minute run
3-5 minute walk
2 minute stretch
