Air Force Basic Training Workout Schedule

Female Soldier on Obstacle Course
••• Sean Murphy / Getty Images

Here is a workout schedule that will prepare you for the rigors of basic training and help you to get the most out of it.

Air Force Basic Military Training Officials recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training. Though you will get into better shape when at BMT if you arrive having not trained that much, the possibility of injury due to over-use is greater if you do not prepare yourself long before you leave for training.

You know you will have to do pushups, crunches, and run, so you should practice those exercises at a minimum. Adding pullups will help you with obstacle courses and other physical events during training as well. The training program is a basic program that will help you lose weight (if you need to) and build a foundation of fitness that is needed to survive Air Force Basic Military Training.

The following program is a beginner program. It is recommended that you start here if you have not done any physical activity during the year prior to joining the military. Having a recent history of athletics in high school or college will create a better fitness foundation to handle any physical challenges during the long days of basic military training. This 14 week program starts off with the basics and builds every week with a logical progression of time walking and running. If these programs are too easy, you should consider doubling it or finding a new Air Force Preparation Program online.

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

Week 1

Complete the following in one session 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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 5 times a week:
* Alternate the pushups with squats every other day if you do this workout 5 days in 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

Above Information Courtesy of United States Air Force.