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Air Force Pre-Boot Camp Workout
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 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
Week 1
- Complete 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
Week 2
Complete 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
- 3 minute jog
- 5 minute walk
- 3 minute jog
- 3-5 minute walk
- 2 minute stretch
Week 3
Complete the following in one session 3-5 times a week:
- 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
Week 4
Complete the following in one session 3-5 times a week:
- 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
Week 5
Complete the following in one session 3-5 times a week:
- 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
Week 6
Complete the following in one session 3-5 times a week:
- 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
Week 7
Complete the following in one session 3-5 times a week:
- 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
Week 8
Complete the following in one session 3-5 times a week:
- 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
Week 9
Complete the following in one session 3-5 times a week:
- 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
Week 10
Complete the following in one session 3-5 times a week:
- 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
Week 11
Complete the following in one session 3-5 times a week:
- 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
Week 12
- Complete the following in one session 3-5 times a week:
- 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
Week 13
Complete the following in one session 3-5 times a week:
- 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
Week 14
Complete the following in one session 3-5 times a week:
- 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
Stew 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:
- Pull-ups / Flexed Arm Hang
- Push-ups and Sit-ups
- Running
Other Related Air Force Fitness Related Articles:
- Air Force Basic Training PFT Requirements
- Air Force Fitness and Weight Standards
- Performing for the Special Forces
- Physical Fitness Test Anxiety
- Prepare for Air Force Special Forces - PJs and CCT
Next Step: If you are considering joining the military, your next step should be to speak to a recruiter from the service of your choice.
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. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
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Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, and Maximum Fitness. As a military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, Air Force PJ, Ranger Training, and other physical law enforcement professions. Stew's Profile
