The Military Calisthenics Workout
Pick a level, hit start, and follow the on-screen timer through every round. Works on your phone if you're training in a garage, park, or barracks — no app download needed.
- 1.Burpees40s · about 12 reps · 20s rest
- 2.Push-Ups40s · about 20 reps · 20s rest
- 3.Jump Squats40s · about 15 reps · 20s rest
- 4.Prone Row40s · about 15 reps · 20s rest
- 5.Flutter Kicks40s · 20s rest
- 6.Bear Crawl30s · 30s rest
Every move is timed and the workout runs itself, so you never need to touch the screen. The rep numbers are a goal, not a rule: go at your own pace, and slow is fine.
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Too hard? Step back instead of jumping and skip the push-up.
Every movement, explained
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Bodyweight Squats
Feet shoulder-width, sit hips back and down, drive through heels.
Alternating Lunges
Step forward, back knee grazes floor, drive back up through front heel.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Mountain Climbers
Hands under shoulders, drive knees to chest quickly, keep hips low.
Burpees
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Inverted Rows / Pull-Ups
Under a bar or table edge, pull chest to the bar, squeeze shoulder blades.
Prone Row
Face down, arms out wide, lift your chest an inch off the floor and pull your elbows back toward your ribs, squeezing the shoulder blades together.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
High Knees
Drive knees to hip height, quick feet, pump the arms.
Jump Squats
Squat down, explode straight up, land soft with bent knees.
Flutter Kicks
Lower back pressed down, small fast alternating leg kicks.
Bear Crawl
Hands and toes, knees hovering, crawl forward keeping hips level.
Tricep Dips
Hands on the edge of a sturdy chair behind you, lower until elbows hit ~90°, press up.
Jumping Jacks
Full arm and leg extension, land soft, steady rhythm.
Hand-Release Push-Ups
Lower all the way down, lift both hands off the floor briefly, then press back up — the Army Fitness Test standard, removes any bounce out of the bottom.
Knee Push-Ups
Knees down, straight line from knees to head, lower your chest to the floor and press back up.
Reverse Lunges
Step one foot back and lower until both knees bend to about 90°, then push through the front heel to stand. Alternate legs.
Plank to Push-Up
From a forearm plank, press up onto one hand, then the other, into a high plank. Lower back down one arm at a time and switch the lead arm.
Calf Raises
Feet hip-width, rise onto the balls of your feet as high as you can, pause, then lower slowly.
Dead Bug
On your back, arms up and knees over hips. Lower the opposite arm and leg toward the floor with your lower back pressed down, return, and switch.
Russian Twists
Sit with knees bent, lean back slightly with a straight back, and turn your hands from one hip to the other.
Bird Dog
On hands and knees, reach one arm forward and the opposite leg back until both are level with your body, hold a beat, return, and switch.
Side Plank
On one forearm with the elbow under your shoulder, lift your hips so your body makes a straight line. Switch sides halfway.
Skater Steps
Step wide to one side and sweep the other leg behind you, then step back across. Stay low and keep a steady rhythm.
Pike Push-Ups
Hips high in an upside-down V. Bend your elbows to lower the top of your head toward the floor between your hands, then press back up.
Glute Bridge
On your back, knees bent and feet flat. Squeeze your glutes and lift your hips until knees, hips and shoulders line up, then lower slowly.
Video demos and easier versions of every move are in the exercise library.
Four programs, one structure
Same movement patterns throughout — the difference is volume, rest, and pace.
3 rounds
Lower volume, longer rest, same movement patterns as the standard program. Built to teach the exercises with good form before adding rounds or reps.
4 rounds
The baseline circuit: push, pull, legs, and core in one round, repeated four times with short rest. This is the template most military PT-style calisthenics sessions are built from.
4 rounds
Same underlying military-style circuit, scaled with regression options noted per exercise. Strength standards differ by individual, not by gender — use the scaling cues to find your working rep range, then build from there.
5 rounds
Higher volume and explosive variations. Only move here once the standard program feels comfortable at 4 clean rounds.
Short on time, or training for a specific test?
- 10/15/20-minute workout generator — randomized, sized to your window.
- EMOM timer — every-minute-on-the-minute format.
- Navy SEAL circuit — push-ups, pull-ups, sit-ups PST-style.
- Army AFT prep — hand-release push-ups and the plank.
- Push-up & pull-up progressions — level up specific movements.
- Training log — track every session over time.
Want it on paper too?
Grab the free, printable PDF version of the standard program.