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This Army Workout Burns FAT Like CRAZY
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- Published on Mar 16, 2026
- Military workout, bodyweight training, fat loss workout, and functional strength all combined into one workout with over 10 exercises. This is the secret behind elite soldier physiques. This no equipment workout builds lean muscle, melts fat, and skyrockets endurance using real military fitness principles proven by Navy SEALs soldiers and Special Forces.
Forget isolation machines. This full-body fat loss workout uses compound movements, callisthenics, and intense conditioning to deliver results faster than any gym program. You'll learn how to burn fat, build muscle, and unlock warrior-level strength from your home.
💥 This workout includes:
✅ Full 25-30 minute bodyweight fat loss + strength circuit
✅ Principles used in military bootcamps and SEAL Hell Week
✅ Variations like “Water Warrior,” “Load Bearer,” and “Ground Fighter”
✅ Perfect for fat loss for men over 30, skinny-fat guys, and anyone seeking functional performance
Whether you're in the USA, Canada, UK, Australia - or anywhere in the world - this is for you.
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Music: Wartime by Soundridemusic
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The avg military physique is nothing like being in good shape. You've been bullshitted.
What do mean jef
😊
But what do we eat to get the stamina and energy so that we can be trained like that??
3:17 Weird. I m kinda did it, 3 turn by days, 3 to 2 times a week. But 15 burpees ish( 10 with no interrupt). Bear claw and stuff 3 go and return over maybe 10 m distance room. Yes it burned fat a lot but apart from burpees a and bear walk , maybe chair holding after the 30s, all is doable not even that hard i guess
I burnt 8000 calories, I turned into ashes
If you burn 8000 calories for a week, you will lose 8 kilos
is it really 8000 calories a day
@Khattab.I image having a measuring system that makes sense
@Khattab.I Actually one kilo of bodyfat is about 7000 calories.
@Khattab.Ino...that ain't it. 3500 calories make 1 pound (0.45 kg)...7000 calories make about a kg...so 8000 calories burnt a week can reduce a kg of your b/w especially the fat
As someone who just retired after 20 years in the military, let me tell you….THAT IS NOT THE AVERAGE MILITARY PERSON PHYSIQUE 😂
Came here to say the same thing lol
Same here 😂😂😂 The average military physique is fat (mostly obese) and out of shape. Lol
I'm calling TRUMP they need to be 😂lol / I look like that 😮
At least not in America😅 not sure about other regions, seems like Korea has some fit people.
Maybe that’s what they look like coming out of basic, but yeah, they ain’t keeping that throughout their entire career no matter how short it was lol
WHERE WAS THIS DAMN VIDEO IN SUMMER HOLIDAYS
It is like my remote when I need it. The remote turns invisible and then when I don’t need it, it is just in plain sight.
Under development maybe :))
You will never have a "perfect" time to do the right things.
You will never have a "perfect" time to do the right things.
Bro FR😭
the AI generated guys at the end that didn't even look like the ones they were before killed it lol
2 minutes push ups
2 minutes sit ups
2 minutes pull ups
2 mile run in under 15minutes
Thanks
It makes no sense
@BlaDe_JD I’m not totally sure but I may consider this to be the standard army tests they have you do almost everyday besides the other bs they do… I’ve been told once by a old friend of mine who is or was in the army and they have timed pushups and sit-ups and they’re just trying to see how may you can do and how you need to improve . And a 2 mile run will test how far you can run without taking a break but I’m pretty sure the 2 mile run should be done under a certain time .. however thins have changed in the army and to the ACFT .
a second comment by the expert....LOL
@bottanoog9545 oh I’m no expert , but I do love the army and wish I could’ve joined when I was 18 but no diploma so I’m stupid by default and got a mental disorder when I was 19 but got my ged at 20 so less stupid . But I’m not a genius either I literally just looked all this up while still having some information on it.. and seen that it changed either 2023 or 24’ ..
I can tell you that the military goes from 0 to 60 in seconds. You will be working hard from day one. Puking is ok falling is ok being sore and exhausted is normal
They don’t know various bodies’ abilities…like reckless high school football coaches killing juvenile bodies.
Making people puke isn’t or shouldn’t be gd normal😅.
@westmcgee9320 Would you rather have a man who can endure this everyday or a person who goes all out about half the time fight and go to war for you. I know which one I'd take. Both my best friend and my brother are marines. They do shit that you can't fathom of doing, yet you sit your lazy ass on the couch and judge. Classic armchair warrior, or in the football circle we call that an armchair quarterback.
@westmcgee9320 Tbf puking is perfectly normal in this circumstance, you're training these people to endure enormous amounts of mental and physical stress and on the battlefield the enemy won't give them a break to make sure their bodies are find and they're not too exhausted.
Not being used to the feeling in their stomach when digestion halts (you feel things sloshing inside) + minor spasms from electrolyte imbalance + moving what's already inside them a lot will encourage puking and you don't have to do military workout for this.
Even a simple 50-60s of jumping jack can make someone puke if they are not used to the feeling, especially if they had a bit too much water before or food.
@Rhyhmx thank for telling me puking is normal, I don't feel embarrassed anymore
thank you too
8000 calories a day 😂😂😂😂😂 American BS
whoever believes this burns 8000 calories per day 😂😂
Well take Jake as example. He is a Software Developer 😂🤭
Just another AI generated slop script
Add an 80lbs vest to this if you want strength training
it probably won’t be near 8000 calories but i’ll still do it just because i have no other workout
That's not an average military physique. The workouts are fine. You need a pull. It's circuit training. It's the best way to reduce fat, keep and build muscle, and save a bunch of time while getting much fitter then the mainstream recommendations. With this style of training you can replace an hour of strength, and an hour of cardio w/ 30 minute or less workout depending how you structure the workout, and how hard you push.
No you cant. You cant replace proper specified training with a circuit that tries to do 3 things at the same time
@BlaDe_JD If you're training for the military, especially infantry, Marine, or SF you need to be bale to do 3 things at once.
@oldnatty61Yes, but you don't train all of them at the same time. You train in blocks. Strength, endurance, technique.
The 3 things go against each other, so if you train all of them at the same time, you get better at nothing. You can't lift a fly if you're dead tired, you can't recover enough to progress in weight if you kill yourseld in training and if you try do anything that's even remotely technical while tired, you'll move like if you were drunk
@BlaDe_JD Yes you can. It's simple, the body is meant to MOVE and doesn't need a fancy specified training plan. We're meant to squat, jump, climb, crawl, walk, run, pull and push. We can do all of these things to catch food or gather fruit and have been for all of human evolution. We don't need to spend 30 minutes on a tread mill and then bench press 200 lbs to do this. Move the way the body is meant to move and do it everyday and there will be results. Hell, just walking several times a day does wonders for the body. Try it. Basic bodyweight movements with intent and dedication can do a lot.
@avestuartMan, in this discussion i'm the one saying that. I'm saying practice what's needed to achieve your goals, the others are saying that you gotta do fancy combo-training where you run while doing pinky push ups to get better at 7 different things at a single time.
You can train movements with weights to get stronger at performing that movement. But if you do a marathon before lifting weights, you won't move them one inch.
If you do one thing at a time, you can train for it 2x a week instead of 7x and get 2x the results
That is not the average physique of a soldier 😂
5:50 yes my AI made friend
Only by watching this video, my muscle gets tired and after writing this comment , I'm gonna rest for 1 and half hour 😂😂😂
😅
That's not the kind of mindset you should have, brother..
Who's gonna carry the boats and the logs
Bruh wtf 😅
I did "HELL WEEK" in prison boot camp for 16 weeks. Not just 4 weeks. That shit is brutal from day 1.
I've been trying to improve myself so I can live longer for my kids and my daughter has special needs and requires a bunch of lifting and she'll only get bigger as she's growing so I need to be strong enough to lift her no matter how old she is
Start:
5-minute walk or jog to warm up
Push-ups with good form - as many as you can
Squats - 15 reps
Walk around for 15 seconds
More push-ups
Plank - 20 seconds
Walking lunges - 10 steps each leg
To build endurance:
Mountain climbers - 30 seconds
60-second walking break
Warrior mode:
Burpees - 5 reps or jumping jacks - 45 seconds
Bear crawl - 10 steps forward, 10 steps back
Wall sit - 30-45 seconds
Finish with a 3-minute walk
👉 Every week, add more reps to keep it challenging.
Variations:
A - Water Warrior:
3-4 minutes swimming laps
Push-ups by the pool for better grip
Replace mountain climbers with 30 seconds of treading water
B - Load Bearer:
Wear a heavy backpack for walking and lunges
Take it off for push-ups or planks
C - Stair Attack:
Replace the 5-minute walk/jog with going up and down stairs
Do push-ups at the top and squats at the bottom
D - Ground Fighter:
Replace all walking breaks with army crawls
Switch bear crawls to crab walks
Replace lunges with bear crawl steps
Rules:
DO THE BASIC FIRST for at least 2 weeks.
Focus on form over speed or complexity.
If anything hurts, go back to the basic version.
Major respect to the ones serving in the military
I have always asked myself that the military was always having the best system for body transformation
Day 1 is today, I'm gonna try it!
From monday
How was it?
@EchoCraftpromy plans got delayed because I got ill. I'm healthy now and I'm gonna continue, still trying
@miko.1010I may already be an athlete but still I wanna have fun trying this
All the best brother, i hope you are going on
0:27 discipline
And Consistency
The most important and hardest things to do for working out
Guys, i did some reaserch and found out that it maximum burns 300 Calories if you are 100 kg if you are lighter you will burn less calories
Been there and done that in the Marines and Army! Everything is a little harder at 66 when you have not been doing it for a while!
And my surroundings always calls me psychopath but with stronger mindset i keep on grinding every single day 💪 ❤️
this is not what the average military physique looks like
Click bait
It does help you build stamina, muscles, and endurance though
Why didn't the algorithm suggested the video earlier. 🙂 +1 subscriber from today.
That is not the average physic in the military!
1:25 the not natty nippard reference during "not just under perfect gym conditions" was diabolical
So it’s basically CrossFit.
yeah, I'm definitely saving this, this actually sounds proper
5 min walk or jogging
Push-up
15 squats
Walk 30s
Push-up
Plank 20s
Walking lunges 20
Mountain climber 20s
60s walk
Burpees 5 rep
Bear crawl 20s
Wall sit 30-45s
3 min walk
❤
thx
💪
I know I’m in trouble the moment I read, “Bear Crawl” as “Bear Claw.” 😢
Thanks for time saving 🙏🏼
Thanks man
Yeah, those guys at the beginning have enhanced physiques.
I have few friends in special force, they are not mucle heads. Most are lean but tough sob, very hard to drop them no matter how hard the training is.
Yesterday I was removing an old carpet from the basement, in a mask. Carpet was glued to the floor. It was the hardest workout i ever made… and I’ve made a lot of…
But I can't do pushup or plank what should I do please replay
Since the day i started to train I was doing a harsh miltary workout routine without even realizing it😂 and am addicted to it😂💪
I hate working out in front of people I have to wait till 4:15 in the morning
Fr
same here
Who cares what they think brother, just do you, worry bout you, random stranger shouldnt stop you
@DaDominicanDemon thanks for your support sometimes it feels like I'm the biggest person in the room and working out just leads to harassment, nice to know I'm not alone
@lightpen-f2xwe all human at the end of the day, remember anybody who you think is badass was NOT born that way, they had a point where they were probably embarrassed and thats why they trained. Nobody is to be judged for trying to better themselves.
You need a gunnery Sergeant or a Chief petty officer screaming at you! That knocks off a lot of calories.😂
Thanks a lot bro? Please make a dietary plan with this bro! 🎊
So... Get into farm work lol.
hahaha thats the basic
@AMan-lp1jhdepends on what you care for.
I'm 35 and just tried this. Granted I'm already in great shape and I had to stop periodically to remind myself of the routine, but it wasn't that hard.
so motivating to see real transformations and no AI pictures. gets me going
There are multiple variations, these are just personal timestamps for the ones I can do.
2:02 & 4:38 and important note at 5:00
I love this starting in the mornings
In the middle of such workout you will feel 1 second as 1 year.
as a construction worker, we did almost the same thing. from 6 am to 6 pm.
How can I incorporate more strength based calisthenics into this
Slidis 1st pic... big respect for the guy
That's amazing for weight loss
I wish there was somebody who can have a video for people with disability because I have CP so I’m limited on what I can do and if there are videos, can someone please share the link
I might consider joining the military when I grow up
what about protein and eating stuff
i cant do a pushup sadly so inclined would also do it right?
I did this and now I light up the whole neighborhood with my burning energy.
Thank you, words can not describe my gratitude.
This means just do hiit workout but with bw exercise
it took me like 15minutes
My coach also do like that he was a veteran of army and he make a big circle of boys after running we do excersise what the boy is doing by comming in middle of the circle.
I have severe asthma. Is this possible for someone with my kind of condition. I really want to get into this
its called garage Cardio ...good one
Wonderful idea if I had enough time to do so 🤷🏻♂️
0:00 im not even enlisted and I even know thats bullshit
Someone sign me up for the army I need that summer bod
I don't regret watching this video. It actually works. Thanks man
thx i fell down the stairs doing this.
Gotta be careful brother...
Sled push exercise is also excellent for global health, cardio and strength
Was in the navy and can say that is not the average physique even for marines
Bro thank you so much ❤ i see rusult in one day thank you so much
im trying to jack up and you are helping me a lot sincevim 10 years old😅
Shit i have an ingrown nail I've been stuck with for like 8 months man...
damn bro this rellay motivated me
2:08 or 0 because can’t do any. But planks work.
I just got out the army last year. There’s a very small pool of soldiers that look like this even with all the changes for pt 😂
So can i do walk in place instead walk at outside?
I'm watching and totally with what they are doing, keep doing, im watching, good work.
Seems complicated I'm just going to join army
thank you
Would it be alright to subtitude some of the pushing drills with pulling similar to pull-ups instead of push-ups and axe swinging instead of walks?
this is almost the same work out i would do a 9 Rounds. but add more punching bag kicks and punches.. was great.. but expensive.. ill do this instead of going back
0:25 it's the "being a young adult male, while exercising, not boozing and not eating burgers principle"
GREAT VIDEO!!
I like this will try in the morning
4:14 Deutsche: so erstmal entspannt wandern gehen
The first workout vid thats right
Really liked this video, and it reminded me a lot of what I’m doing from The Unreleased Program. Been way more consistent since I started it
What about stretching
Average physic is a crazy statement.
Bodyweight circuits are prolly my favorite type of training. When IronWolf was around and I was following his routines I was in the best shape Ive been as far as fatigue resistant. Feel like it makes the most sense for fighting rather than just lifting weights.
Can I do these workout I am 12 years old
Damn then I was in the fat guy unit. Might have had 1 or 2 that looked like these "average physiques"
consistency !
The very first sentence is false. Don't need to go any further into this video.
I challenge my self today,
At Boot Camp , I lost 7 lbs but I started with no visible fat. But the exercise was relatively easy. I think all the marching, was the super star. We marched and marched and marched. In my opinion, that was the best for loosing weight.
We need saitama training schedule 😅
I just finished that hell workout it's very good and make the adrenaline and the dopamine high 🔥
I'll let you all know when I'm done.
Day 1 begins.
How much calorie will it burn ?
Love this message! It’s inspiring to see how small daily habits can make such a big difference. 💪🔥 Who else is starting their journey today?
Way more barter than bodybuilding workout, the military has the intense discipline of well being 💪
Can I rest only once a week after doing these training for a month
This is all true. Its crazy how hard they build up to this.