Air Force Pre-Boot Camp Workout

FacebookTwitterPinterestEmailShare
Navy SEAL qualification training students ride an inflatable boat.
SEAL qualification training students ride an inflatable boat in San Diego Bay during the 12-day maritime operations segment of their training program. (Kyle Gahlau/U.S. Navy photo)

Here is the Air Force's recommended workout schedule. It's designed to 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 before basic military training (BMT).

Note: For your health and safety, we recommend that you consult with your doctor before beginning any physical fitness regimen.

14-week program:

Week 1

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

5-minute walk

1-minute jog

5-minute walk

1-minute jog

3- to 5-minute walk

2-minute stretch

Week 2

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

5-minute walk

3-minute jog

5-minute walk

3-minute jog

3- to 5-minute walk

2-minute stretch

Week 3

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

4-minute walk

5-minute jog

4-minute walk

5-minute jog

3- to 5-minute walk

2-minute stretch

Week 4

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

4-minute sit-up/push-up intervals

4-minute walk

5-minute jog

4-minute walk

5-minute jog

3- to 5-minute walk

2-minute stretch

Week 5

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

4-minute sit-up/push-up intervals

4-minute walk

6-minute jog

4-minute walk

6-minute jog

3- to 5-minute walk

2-minute stretch

Week 6

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

4-minute sit-up/push-up intervals

4-minute walk

7-minute jog

4-minute walk

7-minute jog

3- to 5-minute walk

2-minute stretch

Week 7

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

6-minute sit-up/push-up intervals

4-minute walk

8-minute jog

4-minute walk

8-minute jog

3- to 5-minute walk

2-minute stretch

Week 8

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

6-minute sit-up/push-up intervals

4-minute walk

9-minute jog

4-minute walk

9-minute jog

3- to 5-minute walk

2-minute stretch

Week 9

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

4-minute sit-up/push-up intervals

4-minute walk

13-minute run

3- to 5-minute walk

2-minute stretch

Week 10

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

4-minute sit-up/push-up intervals

4-minute walk

15-minute run

3- to 5-minute walk

2-minute stretch

Week 11

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

4-minute walk

17-minute run

3- to 5-minute walk

2-minute stretch

Week 12

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

1-minute walk

17-minute run

3- to 5-minute walk

2-minute stretch

Week 13

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

2-minute walk

2-minute jog

17-minute run

3- to 5-minute walk

2-minute stretch

Week 14

Complete the following in one session 3-5 times a week:

5-minute stretch/warmup

2-minute sit-up/push-up intervals

3-minute jog

17-minute run

3- to 5-minute walk

2-minute stretch

Stew Smith will teach you to develop your own personal workout routine. PT programs to train for the Air Force fitness test can be found in the following Military.com links:

Related video

Other related Air Force fitness-related articles

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Show Full Article