Keeping Army Fit at home - British Army Jobs

There are plenty of exercises that you can do without needing equipment or a gym membership. You can try our free Army Fit App, or follow our playlist of exercise videos from our PTIs to help you improve or maintain your level of fitness.

100% Army Fit

Whether you're just thinking about joining the Army, have applied, or are waiting to join, our 100% ArmyFit app can help you prepare.

The App will help you identify where you need the most work - with strength or cardio training, and build a training plan around you. You can also use it to improve your cardio fitness, with 2km runs, recording your time and sharing them with your recruiter when they ask for it.

Designed by Army physical training instructors, the app will help you develop your overall fitness levels, which will help you to build and maintain a good physical standard, without risking injury. The app has videos to help you master the right techniques, and a training programme, designed to help you progress.

BEFORE YOU START

To complete these exercises, you don't need any additional equipment, though we recommend you have a full bottle of water, a sweat towel and that you're wearing suitable clothes. You might find it more comfortable to exercise on a mat, if you have one, especially if you're working out outdoors.

Don't forget to warm up and cool down each time you exercise. This is vital to ensure that you minimise the risk of injury. Finally, don't forget to take rest days - your body needs time to recover.

STAY HEALTHY

You do need to be healthy to join, and you'll have a medical test when you go along to the assessment centre. It will also help you at assessment centre if you lead a healthy lifestyle - eating well, drinking plenty of water and taking regular exercise.

If you're looking for help or ideas on making these changes, you can either talk to your recruiter, or visit sites like NHS Live Well.

Running tips

Running is a great cardio exercise, it's free and you don't need any special equipment to do it. This video will help you improve your running technique.

Remember that if you do choose to go running, it's important follow current advice about staying a safe distance away from other people and not going out more than once a day.

Agility

Often forgotten about, agility is a major component of Army fitness. This video will help guide you through key movements including jumping, landing, turning, twisting and rolling.

Burpees

Burpees are great for lower leg, core, trunk and upper arm strength, as well as a great cardio work out.

Crunches

Crunches, sit ups and twisting are exercises designed to hit the muscles in the abdominal area, obliques and lower back. These will help you develop good posture and techniques, which should help you avoid injury.

Flexibility

Often neglected, flexibility is one of the primary components of fitness for soldiers. It's important to help reduce the chance of injury.

Plank

The plank will enable your core stability to develop and progress, which will allow you to start carrying weights with good posture.

Press Ups

Press ups develop your strength and endurance in the chest and shoulder area. You'll isolate muscles in the deltoids, pectorals and triceps.

Reverse Lunge

Reverse lunges isolates the muscles in the glutes, lower limbs and stabilises the core. By varying intensity you'll improve your strength and endurance as well as stabilise the whole body.

Squats

The squat prepares you functionally for what the Army has to offer. It will help develop the muscles in your glutes, lower back, quadriceps, hamstrings and your core.

stay army fit at home