Search Weight Loss Topics:

Home » Lose Weight Quickly » This Navy SEAL workout puts your strength and endurance to the test – T3

The Navy SEAL workout is tough, because being a Navy SEAL is a tough business. The workout we are going to discuss here uses your body only as resistance and therefore classifies it as a calisthenics workout. It also relies on endurance more than counting sets and reps. In fact, you won't even need to count reps; the only thing you might want to check is the time.

Here, we will talk about the Navy SEAL fitness test and how you can benefit from getting ready for it, even if you aren't planning on joining the US military. The test requires you to do as many reps as you can in the set time interval and therefore is perfect to build muscles and endurance,as well as torching fat.

See how it compares with this SAS workout

If you prefer something a little less gung ho, there are plenty of ways to lose weight fast and build muscle at the same time. For example, you can do a push-pull workout or even a five-move full body workout. In general, the more muscles you move, the more calories you burn, so if weight loss is your aim, try doing more compound exercises, like deadlifts and squats.

As part of the test, you will need to perform five different exercises within a set amount of time. The requirements are as follows:

What is great about this test that it measures the fitness levels of your whole body. You'll need a strong back and shoulders for the swim, monster pecs and triceps for the pushups, rock hard abs and core for situps, godly lats and biceps for the pullups and swift quads, calves and glutes for the run.

Another good aspect of the test is that it's time limited and bodyweight only: you won't have to count weights and volume here, just do as many reps as you can within the set time. Doesn't get less complicated than that.

Due to the high rep count, working out using this method is not all that dissimilar to doing CrossFit, for example, and builds endurance as well.

Garmin Instinct rugged GPS smartwatch | Sale price 220 | Was 269.99 | Save 50 at AmazonConstructed to U.S. Military standard 810G for thermal, shock and water resistance, the Garmin Instinct is built for the Great Outdoors, for explorers who aren't afraid to get muddy and get their hands dirty when out in the wild. The integrated 3-axis compass and barometric altimeter, plus multiple global navigation satellite systems (GPS, GLONASS and Galileo) will get you where you want to be and back in one piece.View Deal

Garmin Instinct Rugged GPS...

Protein brownies are a great source of protein and carbs, as well as being low on sugar and fats

(Image credit: The Protein Works)

If you want to build muscles and lose fat, you will need to eat right, no question about it.Even if your aim is to lose weight doing this exercise, you will need to get a better understanding of what you eat and most importantly, how much carbs, fats and protein do you consume a day.

If it sounds daunting and a lot of hassle to count macros, it really isn't. There are free apps that literally tells you what's in the food you eat by scanning the barcode of the product, such as MyFitnessPal. Once you know what's in it, you can decide whether you need that last slice of large Dominos pepperoni pizza (you don't).

Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.

If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.

Drinking more water also helps, so fill up your gym water bottle and drink that water!

Bulk Powders Protein Flap Jack, box of 12 | Sale price 12.99 | Was 19.99 | Save 7 at Bulk PowdersThe Bulk Powders Protein Flap Jack not only tastes amazing but it also has 21 grams of muscle building protein in each 85-gram bar as well as loads of fibres too. Choose from three equally as delicious flavours: Chocolate Chip, Golden Syrup and White Chocolate Berry. A bit on the sugary side so be careful not to eat the whole box in the one sitting!View Deal

Make stretching an integral part of your workouts

(Image credit: Future)

Although this workout uses plenty of cardio elements, you want to get ready even for those. Light jogging and stretching helps priming the muscles and your body for the upcoming exercises.

Stretching and relaxing tense muscles after the workout is also very beneficial. Use a foam roller and/or resistance bands, both of which can relieve muscle tension and

IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.

Suunto 9 GPS Multisport Watch | Sale price 269.99 | Was 449 | Save 179.01 (39%) at WiggleChoose from 80 different sport modes and enjoy an up to 120 hours of battery life with GPS using the Suunto 9. This monster of a multi-sport smartwatch measures heart rate on the wrist as well as being water rated to 100 metres, making it the ultimate gadget in any serious triathletes' toolbox.View Deal

SUUNTO No Baro/HR Strap 9 G1...

Swimming is good for your whole body. Period.

(Image credit: Getty Images)

Muscles worked: delts, lats, traps, triceps, biceps, abs, hams, glutes (all of them, really)

Time: swim continuously for half an hour

This exercise will most likely be performed separately from the rest of the exercises for practical reasons, but it's all for the better since adding a swim day to your workout calendar will introduce variety to your strength training.

Not only that, but swimming is good for your overall cardivascular health, is a joint-friendly sport and will make your body strong overall as well as more robust. Doing freestyle swimming will work your shoulders and lats and will give you that V-back you always wanted.

Make sure you warm up for your swims with some shoulder exercises, like rolling shoulder circles and arm circles. especially if you haven't swam for a while, you will feel your shoulders quite prominently in the upcoming days after the exercise if you don't warm up. Probably even if you do, but at least with warmup you can avoid injuries.

SKLZ Core Wheels Dynamic Strength & Ab Trainer | Buy it at Amazon for 36.27Ab rollers are amazing tools to train your core and abs but the SKLZ Core Wheels go even further: train your lats and shoulders as well as your core with the dual-wheel rollers. Using the SKLZ Core Wheels can compliment your swimming training and using them even just for a few minutes will strengthen your shoulders significantly.View Deal

SKLZ Core Wheels Dynamic...

Garmin fnix 6, Ultimate...

Keep your body straight as you bend your elbows and get as close to the ground as you can in the lowest position

(Image credit: Future)

In depth: how to do a push-up

Muscles worked: pecs, triceps, core

Time: do as many as you can in two minutes/do 50 pushups in the least amount of sets possible

Starting position is arms extended and shoulder-width apart whilst you are facing the floor. Make sure your palms are directly under your shoulders on the floor. Core and glutes engaged, back straight.

At the lowest position, your nose should almost touch the floor and again, your body should be straight.

Watch Garmin Forerunner...

Keep your back straight and pull with your abs

(Image credit: Future)

In depth: how to do ab crunches

Muscles worked: abs, obliques, core, lats

Time: do as many as you can in two minutes/ do 75 in the least amount of sets possible.

Don't try to do sit ups without leg support, that'll put way too much pressure on your back. You can get anunder door crunch barif you are working out at home or asit up bench(or a multi-functionalweights bench).

Also and I can't tress this enough don't have your hands behind your neck or head. Most people try to cheat doing sit ups by pulling their head with their arms. The only thing you'll achieve with that is spine injury and neck pain.

Keep you hands either on the side of your head or crossed in front of your chest. The former is better if your abs are not that strong just yet and you want a bit of momentum before your engage your core.

Either way, engage your core all the way through the movement and keep your back straight. By engaging your core and not using your hands/arms to help, you can avoid potential back injuries.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal

SIXPAD Unisex Ems Trainer...

Shoulders should be in-line with wrist at the highest position

(Image credit: Future)

In depth: best back exercises

Muscles worked: lats, traps, biceps

Sets/Reps: do as many as you can in one go

If you are exercising at home and unfamiliar with pullups, get one a door pull up bar and start doing pullups your legs resting on a chair. Please,please, make sure the bar is fitted properly and that it can support your bodyweight before you start hanging off it.

If you are frequenting the gym, you can use a pull up assist machine first. Same thing as doing a regular pull up, but you do it kneeling on a weighted pad.

Bodyweight pull ups are the next step up from supported leg pullups. If you really want concentrate on your lats, use a wide overhand grip. Chin ups use your arms muscles more (they are excellent nevertheless).

Bowflex Selecttech Kettlebell

JAXJOX KettlebellConnect -...

SUUNTO No Baro/HR Strap 9 G1...

Polar Vantage V Premium GPS...

Not many exercises will work your lower body as well as running

(Image credit: Saucony)

In depth: why you should try running

Muscles worked: quads, hams, glutes, calves

Time: run for half an hour

Put one feet in front of the other in a quick succession.

Jokes aside, to pass the test, you will need to achieve a 5 min/km pace, which is not a break neck speed but still sort-of brisk, so concentrate on landing softly and if you are indeed going for a half an hour run, do the first couple of kilometres in a less demanding .

Also, keep your chest open and shoulders wide as you run. Keeping your upper body straight means you won't compress your lungs (by slumping), which then can turn around more oxygen, which in turn can keep your muscles from tiring

Nike React Infinity Run | Buy it for 139.95 at NikeThe new Nike React Infinity Run was designed to reduce the risk of injury and make you faster, all in the same time. The wide forefoot platform and the all-new Flyknit upper will make your running sessions safer while the Vaporfly-like rocking mechanism will propel you forward without wasting much energy when you land.

Nike React Infinity Run...

Apple Watch Series 5 40mm...

Garmin fnix 6, Ultimate...

POLAR Ignite Fitness Watch...

Polar Vantage V Premium GPS...

Garmin Forerunner 245, GPS...

Garmin SMARTWATCH FORERUNNER...

Watch Garmin Forerunner...

Fitbit Versa 2 Health &...

USN Blue Lab 100 Percent Whey...

Optimum Nutrition Gold...

Bio-Synergy Whey Better 92%...

Go here to read the rest:
This Navy SEAL workout puts your strength and endurance to the test - T3

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Lose Weight Quickly » This Navy SEAL workout puts your strength and endurance to the test – T3