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 before basic military training (BMT).
Note: For your health and safety, we recommend that you consult with your doctor before beginning any physical fitness regimen.
14-week program:
Week 1
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
5-minute walk
1-minute jog
5-minute walk
1-minute jog
3- to 5-minute walk
2-minute stretch
Week 2
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
5-minute walk
3-minute jog
5-minute walk
3-minute jog
3- to 5-minute walk
2-minute stretch
Week 3
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
4-minute walk
5-minute jog
4-minute walk
5-minute jog
3- to 5-minute walk
2-minute stretch
Week 4
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
4-minute sit-up/push-up intervals
4-minute walk
5-minute jog
4-minute walk
5-minute jog
3- to 5-minute walk
2-minute stretch
Week 5
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
4-minute sit-up/push-up intervals
4-minute walk
6-minute jog
4-minute walk
6-minute jog
3- to 5-minute walk
2-minute stretch
Week 6
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
4-minute sit-up/push-up intervals
4-minute walk
7-minute jog
4-minute walk
7-minute jog
3- to 5-minute walk
2-minute stretch
Week 7
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
6-minute sit-up/push-up intervals
4-minute walk
8-minute jog
4-minute walk
8-minute jog
3- to 5-minute walk
2-minute stretch
Week 8
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
6-minute sit-up/push-up intervals
4-minute walk
9-minute jog
4-minute walk
9-minute jog
3- to 5-minute walk
2-minute stretch
Week 9
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
4-minute sit-up/push-up intervals
4-minute walk
13-minute run
3- to 5-minute walk
2-minute stretch
Week 10
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
4-minute sit-up/push-up intervals
4-minute walk
15-minute run
3- to 5-minute walk
2-minute stretch
Week 11
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
4-minute walk
17-minute run
3- to 5-minute walk
2-minute stretch
Week 12
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
1-minute walk
17-minute run
3- to 5-minute walk
2-minute stretch
Week 13
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
2-minute walk
2-minute jog
17-minute run
3- to 5-minute walk
2-minute stretch
Week 14
Complete the following in one session 3-5 times a week:
5-minute stretch/warmup
2-minute sit-up/push-up intervals
3-minute jog
17-minute run
3- to 5-minute walk
2-minute stretch
Stew Smith 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:
Related video
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
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. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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