Navy Seal Training at Home

The physical fitness of a Navy Seal is famous worldwide. To keep your body honed to Seal-level fitness takes constant training, and a well prepared workout routine. Home workouts using body weight exercises are the best way to get the perfect Navy Seal training.

You won’t need expensive equipment to complete these workouts, using your own body weight you can workout in your own home or even a hotel room. A pull-up bar is handy, though not essential as you can do pull-ups on a door with a towel over the top or even use the swing set at the playground. When doing pull-ups always ensure the equipment is safe before you start.

If you do want to join the Navy Seals or another branch of the military, fill out this form to learn more.

Basic Navy Seal Workout: Body Weight Exercises

Always remember to warm up before your workout, by jogging, skipping or doing some jumping jacks. Do four sets of each exercise three days a week with no rest between exercises. Make sure that you concentrate on your form, if you start to feel tired stop before your form deteriorates.

  • 15 Push-ups
  • 20 Sit ups
  • 3 Pull-ups

Increase by five push-ups and five sit-ups and one pull-up a week until you are doing four sets of 30 push-ups and sit-ups. Now hold these two at 30 but increase pull-ups one per set per week until you are doing four sets of 10. Your final workout will be four sets of:

  • 30 Push-ups
  • 30 Sit ups
  • 10 Pull-ups

The 10 x 4 Military Workout

This Navy Seal workout uses all the major muscle groups and should be done as quickly as possible. Complete each set without a break and have just 90 seconds rest between sets. Remember to be as quick as you can for each set, but make sure you do the exercises with correct form to prevent injury. Warm up as before, and walk or stretch to cool down.

Each Set Consists of:

  • Push-ups for one minute
  • Lunges for one minute
  • Skip fast for three minutes
  • Pull-ups for one minute
  • Squats for one minute
  • Skip fast for three minutes


Running is an important part of Navy Seal training. Train between 16 and 20 miles a week incorporating varying sessions:

Monday 6 miles – Warm up at a steady pace for a mile, run 4 miles fast, then cool down at a steady pace for a mile.

Tuesday rest.

Wednesday 4 miles – Interval training. Warm up 1 mile, then sprint 300 metres, with 300 metres recovery, repeat 6 times. Then cool down at slow pace.

Thursday rest.

Friday 4 miles – Run at an easy pace, when it gets too easy add a weighted pack.

Saturday rest.

Sunday 4-5 miles – Warm up for a mile then run as hard as you dare for 3 miles, then do a short cool down.

Starting the second week of this Navy Seal workout, replace the interval session with a hill session. Running hard up 100 metres of hill, with a jog down to recover, do eight sets then jog for 10 minutes recovery.


The final part of Seal training is swimming. If you have access to a pool build up to 35 minutes of sidestroke, remembering to use both sides. If you don’t have easy access to a pool, do twice the amount of time on a bike.




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