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: Learn More About Air Force Fitness

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

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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