A recent conversation led me to ask over 100 military members and veterans alike what their favorite workouts are. I didn’t set any parameters. Nevertheless, the most common answers were the following five types of workouts:
1. PT Pyramid: The Classic 1-10-1 (Any Exercise)
The PT pyramid is a dynamic calisthenics circuit loved by military members for its blend of challenge, camaraderie and adaptability. Personally, this is my No. 1 favorite because it creates the perfect workout: a warmup, a max-out, and a cooldown. Start with one repetition of an exercise (such as pushups or pullups), then add one repetition each round, climbing the pyramid, until reaching a peak, then descending back to one. For example, a pyramid might go 1, 2, 3, up to 10, then 9, 8, and back down to 1. Typical pyramids include pullups, pushups, sit-ups and dips, but you can also add squats, lunges and even running as an “active rest”.
This format is perfect for groups: Everyone works at their own pace but remains together, encouraging teamwork and persistence. It’s efficient and versatile, and it requires only bodyweight movements, yet is not limited to calisthenics, making it ideal when time or equipment is limited. See the ways you can use the Classic PT Pyramid.
2. Hypoxic Swim Workout: Skip-Breathing Freestyle Sets
Many of the SEALs, Recons and Divers I spoke with still enjoy swimming, not just for cardio conditioning but also for its non-impact benefits. For aquatic conditioning, the hypoxic swim workout is a military favorite. The principle is simple: Swim laps while limiting breaths per stroke, such as breathing every 4, 5, 6, 7 or 8 strokes (or more). This workout just makes swimming harder and gets you in and out in as little as 30 minutes. It also helps with breath control and mental grit under taxing conditions. You can also add a pyramid to the skip-breathing sets. See Hypoxic Swim Pyramid.
3. Cardio: Swimming with Fins, Running or Rucking Workouts
Three modes of transportation are ingrained in the military brain: Swimming, rucking and running. Most would pick one of these three cardio options, but some have opted for biking, rowing or stair-stepping.
Swimming with fins is a classic among special operations and amphibious units. Fins add resistance and boost speed, building lower-body strength and enhancing swimming efficiency. It makes for a great leg day when you do not have time to go to the gym and the pool on the same day. Swim with big SCUBA fins for 30-40 minutes or longer endurance swims.
Rucking in the military was never fun, but many veterans and candidates are finding social ways to enjoy it. Rucking burns more calories than walking and continues to build strength and durability as we age. The folks who listed rucking were either veterans or candidates who used it to burn off steam or simply to prepare for their military training.
Some people still like running. Most of us just do it. But there are better workouts than others, depending on who you are. It seems there is a split between sprints and longer-distance workouts. Many like the 100- to 200-meter sprints with a 1-minute walk recovery for 10 sets. Some like a steady-paced run for 40-60 minutes, working on Zone 2 aerobic endurance. However, many of us like somewhere in the middle, or sprinting and long, slow distance running. The other is to do goal-pace workouts at 400 meters, 800 meters, or 1-mile distances, totaling 1.5-2 miles. So, if you want a 6-minute-mile run, break up the distance in 6-8 sets of 400 meters at 1:30 time. This teaches you how to run at that pace.
4. Classic 5x5 Lifting Workout
While bodyweight exercises dominate group PT, the classic 5x5 lifting program remains a favorite for building strength when you can get into the gym. This workout involves five sets of five repetitions of compound barbell lifts: squats, bench press, deadlifts, rows or overhead press. Many active members enjoy going to the gym to supplement any group PT they are required to do.
The 5x5 is effective because it’s simple and time-efficient, and it focuses on progressive overload. Small groups can rotate through lifting stations, ensuring everyone gets quality work in, even during short gym sessions. The goal is to select a weight that you can barely get 5 reps with each set. Usually, that is about 75%-80% of your 1-rep max.
5. Easy Mobility Day
Once introduced to the mobility day, many will replace their favorite workout of the week with this workout. The mobility day is easy but also difficult, as it pushes you to move through a full range of motion, challenging perceived limits. But it is part of a recovery plan. Active recovery is essential, and military members, especially veterans, appreciate an easy mobility day. This session focuses on stretching, foam rolling and low-intensity movements to promote flexibility and non-impact cardio. A mobility day might include dynamic stretches, yoga flows and joint mobility drills. Here is how we do it:
Repeat 5 times:
- Non-impact cardio, 5 min.
- Stretch, foam roll, massage, 5 min.
Whether climbing a PT pyramid, swimming, powering through a 5x5 or unwinding with mobility work, these workouts are favorites among military members for their effectiveness, adaptability and ability to build both individual and team resilience, even when time and resources are at a premium. Curious about how your current exercise routine can benefit from new workout programs? Discover the key exercises that maximize your performance by visiting the Military.com fitness section.
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