Military PT at home means following the Army’s approach (a set warm-up drill, short strength and conditioning circuits, and regular testing) using only your bodyweight. You can copy almost everything except the running track.
Physical training, or PT, is how soldiers stay ready. The structure is what makes it work, and it’s free to borrow.
What does military PT actually include?
The Army’s official fitness manual, FM 7-22, organizes training around strength, endurance, mobility and recovery, with a standard warm-up and cool-down every session.(1)
The drills themselves are listed in ATP 7-22.02. They include the Preparation Drill, a 10-exercise warm-up done before every workout.(2)
Learn every move in the Army preparation drill explained.
What does the Army Fitness Test measure?
On June 1, 2025, the Army Fitness Test (AFT) replaced the ACFT as the test of record.(3) It has five events:
| Event | What it tests | Can you train it at home? |
|---|---|---|
| 3-rep max deadlift | Lower-body strength | Partly, with hinges and single-leg work |
| Hand-release push-up | Upper-body endurance | Yes |
| Sprint-drag-carry | Anaerobic power | Partly, with shuttle sprints |
| Plank | Core endurance | Yes |
| 2-mile run | Aerobic endurance | Outdoors |
Each event is scored out of 100, with 60 the minimum to pass.(4) Two of the five can be fully trained in your living room.
The push-up event is special. Read about the hand-release push-up and how to get good at it.
How should you structure military PT at home?
Copy the rhythm soldiers use: a set warm-up, a focused main block, and a cool-down.
- Warm-up (5–7 min): preparation-drill style moves like bend-and-reach, rear lunge, windmill
- Main block (8–15 min): one focus per day, such as push, pull, legs or conditioning
- Cool-down (5 min): easy stretches and slow breathing
Rotate the focus through the week. Our military calisthenics workout plan does exactly that over 28 days.
How many push-ups should you be able to do?
It depends on age, but there’s a useful health benchmark. In a study of firefighters, men who could do more than 40 push-ups had about 96% fewer heart events over 10 years than those who did fewer than 10.(5)
That doesn’t make push-ups magic. It means they’re a good sign of overall fitness. Find out how many push-ups you should be able to do.
Can you build military cardio without running?
Partly. Burpees, high knees and mountain-climber circuits build real conditioning. A study of the old Canadian 5BX bodyweight program found it improved cardiorespiratory fitness in minimal time.(6)
You’ll still need running for a running test. Here’s how to build conditioning without running.
What about core training?
Army training leans heavily on planks, flutter kicks and leg raises. With the plank now an official test event, core endurance matters more than ever.(4)
Use our military core workout two or three times a week.
Getting ready for basic training?
Start at least eight weeks before you ship. Build push-up and plank endurance at home, and add running outdoors.
Follow our 8-week basic training prep plan.
Why does military training work so well?
Because it takes decisions away. Same time, same structure, clear standards, and someone keeping score. Read why military training works.
Your PT sergeant, in your pocket. MLT puts the whole 28-day program on your iPhone, with every session led on video by a real calisthenics instructor. No gym, no equipment, 10–21 minutes a day.
Try 3 days freeThen $29.99/year. Cancel anytime in iPhone Settings.
For women: the HQ edition
Frequently asked questions
Can you do military PT at home?
Yes. Most military PT is bodyweight: warm-up drills, push-ups, squats, lunges, planks and conditioning circuits. Only running and the deadlift event need more space or equipment.
What exercises are in the Army Fitness Test?
The AFT has five events: a 3-rep max deadlift, hand-release push-ups, the sprint-drag-carry, a plank and a 2-mile run. Each is scored out of 100.
How long is a military PT session?
Army sessions usually run 60 to 90 minutes including formation and warm-up. At home, 15 to 25 minutes of focused work gives most of the benefit.
How often do soldiers do PT?
Typically five days a week. At home, five or six short sessions with one easy day works well.
Sources
- U.S. Army. (2020). FM 7-22: Holistic Health and Fitness. Department of the Army.
- U.S. Army. (2020). ATP 7-22.02: Holistic Health and Fitness Drills and Exercises. Department of the Army.
- U.S. Army. (2025). Army establishes new fitness test of record to strengthen readiness and lethality. army.mil.
- U.S. Army. (2025). Army introduces new fitness test for 2025. army.mil.
- Yang J, et al. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA Netw Open.
- Archila LR, et al. (2021). Simple bodyweight training improves cardiorespiratory fitness with minimal time commitment: a contemporary application of the 5BX approach. Int J Exerc Sci.
