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.Knee Push-Ups30s · about 10 reps · 25s rest
- 2.Bodyweight Squats40s · about 18 reps · 20s rest
- 3.Prone Row30s · about 10 reps · 25s rest
- 4.Sit-Ups40s · about 15 reps · 20s rest
- 5.High Knees30s · 25s 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.
Knees down, straight line from knees to head, lower your chest to the floor and press back up.
Too hard? Do them against a wall or with hands on a bench.
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.
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.