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Preparing for Air Force Basic Training

Workout Schedule

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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.

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 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
Above Information Courtesy of United States Air Force

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