If there’s anyone to take inspiration from for our training programmes, particularly if we want to increase our fitness, endurance and strength while developing mental toughness and grit, it’s the US Air Force. And looking at its training plans could certainly benefit our workout logbooks.

This 21-day training programme, taken from the US Air Force, includes a mix of bodyweight exercises, sprints, explosive movements, breath-holding drills and underwater swimming. However, we don’t recommend trying the latter two at home, given the serious risks involved.

Instead, we’ve cherry-picked three workouts from the programme that you can adapt to your own training without deliberately putting yourself at risk of losing consciousness.

The programme was originally designed to help prospective US Air Force Special Warfare candidates prepare for the Physical Ability and Stamina Test (PAST). Across three weeks, the workouts progressively increase in difficulty, combining running, swimming and high-volume bodyweight exercises to develop the fitness required for military selection.

We’ve selected three workouts from the programme that will put your strength, endurance and cardiovascular fitness to the test. Fair warning: even the first workout is no walk in the park.

Workout 1 – Running and Bodyweight Strength

If this workout looks familiar, that’s because it follows a similar format to the infamous Murph workout, albeit with fewer reps, thankfully.

Sandwiched between two mile-long runs, you’ll tackle a hefty helping of pull-ups, push-ups and squats to test your muscular endurance. Break the reps into manageable sets if you need to.

Workout 2 – Full-Body Conditioning

If you thought the first workout was tough, this one turns up the intensity.

Combining running with explosive movements, including burpees and jump squats, it’s designed to challenge your engine, muscular endurance and power. With 240 bodyweight reps sandwiched between two mile-long runs, don’t expect an easy ride. Scale the reps and swap out explosive exercises if needed.

• 1-mile run
• 40 flutter kicks (four-count)
• 40 burpees
• 40 jump squats
• 40 elevated push-ups
• 40 jumping pull-ups
• 1-mile run

Workout 3 – Running Intervals

This session combines shorter, faster intervals with longer efforts to challenge your speed and endurance. With 5.8km of hard running before you’ve even counted the recoveries, it’s a serious test of your cardio and running performance.

Adjust the number of intervals to suit your running experience, and pace the longer efforts.

Complete each interval with 200m of jogging or walking between sprints.

• 7 × 200m sprints
• 5 × 400m sprints
• 3 × 800m sprints

If you’re curious about how the US Air Force structures its training, the full 21-day programme is outlined below. The workouts become progressively more demanding across the three weeks, with increases in running distance, repetitions and training duration.

It’s important to note that this programme is designed for highly trained individuals and may not be suitable for beginners. The original programme also includes breath-holding and underwater exercises, which carry a risk of unconsciousness and drowning. Do not attempt breath-holding drills or underwater exercises on your own.

If you’re adapting the workouts for general fitness, adjust the intensity and volume to your current ability and prioritise safe alternatives.

Week 1

Day 1 – Running and Bodyweight Strength

• 1-mile run
• 25 pull-ups
• 50 push-ups
• 75 air squats
• 1-mile run

Day 2 – Swimming and Conditioning

Breath-holding drills: 10 × 30 seconds seated, with 2 minutes’ rest between repetitions

• 500m swim
• 21-15-9 reps of: burpees, sit-ups and lunges

Day 3 – Running Intervals

Complete each interval with 200m of jogging or walking between sprints.

• 6 × 200m sprints
• 4 × 400m sprints
• 2 × 800m sprints

Day 4 – Swimming and AMRAP

Breath-holding drills: 10 × 30 seconds seated, with 2 minutes’ rest between repetitions

• 500m swim
• 30-minute AMRAP: 5 pull-ups, 15 push-ups, 15 sit-ups

Day 5 – Full-Body Conditioning

• 1-mile run
• 40 flutter kicks (four-count)
• 40 burpees
• 40 jump squats
• 40 elevated push-ups
• 40 jumping pull-ups
• 1-mile run

Days 6 and 7 – Rest or Complete Your Own Workout

Week 2

Day 8 – Running and Bodyweight Strength

• 1-mile run
• 50 pull-ups
• 100 push-ups
• 150 air squats
• 1-mile run

Day 9 – Swimming and Conditioning

Breath-holding drills: 10 × 35 seconds seated, with 90 seconds’ rest between repetitions

• 500m swim
• 27-21-15 reps of: burpees, sit-ups and lunges

Day 10 – Running Intervals

Complete each interval with 200m of jogging or walking between sprints.

• 7 × 200m sprints
• 5 × 400m sprints
• 3 × 800m sprints

Day 11 – Swimming and AMRAP

Breath-holding drills: 10 × 35 seconds seated, with 90 seconds’ rest between repetitions

• 500m swim
• 35-minute AMRAP: 7 pull-ups, 20 push-ups and 20 sit-ups

Day 12 – Full-Body Conditioning

• 1.5-mile run (2.4km)
• 50 flutter kicks (four-count)
• 50 burpees
• 50 jump squats
• 50 elevated push-ups
• 50 jumping pull-ups
• 1.5-mile run (2.4km)

Days 13 and 14 – Rest or Complete Your Own Workout

Week 3

Day 15 – Running and Bodyweight Strength

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1-mile run

Day 16 – Swimming and Conditioning

Breath-holding drills: 10 × 40 seconds seated, with 60 seconds’ rest between repetitions

• 500m swim
• 27-21-15-9 reps of: burpees, sit-ups and lunges

Day 17 – Running Intervals

Complete each interval with 200m of jogging or walking between sprints.

• 8 × 200m sprints
• 6 × 400m sprints
• 4 × 800m sprints
• 1 × 1 mile (1.6km)

Day 18 – Swimming and AMRAP

Breath-holding drills: 10 × 40 seconds seated, with 60 seconds’ rest between repetitions

• 500m swim
• 40-minute AMRAP: 8 pull-ups, 25 push-ups, 25 sit-ups

Day 19 – Full-Body Conditioning

• 2-mile run (3.2km)
• 60 flutter kicks (four-count)
• 60 burpees
• 60 jump squats
• 60 elevated push-ups
• 60 jumping pull-ups
• 2-mile run (3.2km)

Days 20 and 21 – Rest or Complete Your Own Workout

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Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.