The Navy Seal Workout

If you are interested in joining the Navy SEALs then you must be able to perform at a high fitness level. However, it is possible for a person who is interested in improving his or her fitness to also benefit from using the Navy SEAL workout. If you intend on joining the Navy SEALs then you will need to be much more diligent than individuals doing the routine for personal reasons. A Navy SEAL must be both physically fit and mentally alert. The training routine includes swimming, resistance training and running.

The Complete Navy SEAL Workout

Swim 500 yards

Each Navy SEAL should be able to swim a 500 yard distance in 12 minutes and 30 seconds. However this is the maximum allotted time and therefore your goal should be 11 minutes or less. Either the side or breast stroke should be used.

To improve your technique, pace yourself. Gradually increase your speed and distance by doing sets of 10 in a 100 yard pool. Always rest between exercises, but ensure your rest period is no longer than 10-15 minutes to get your body used to this activity level.


You are expected to accomplish 42 push-ups in two minutes. However, your aim should be 100 in this time to increase your odds of being accepted into the Navy SEALs.

Pace yourself and do as many push-ups as you can until tired. Ensure you use the correct form. Perform 30 second sets initially and gradually increase the time and number within the time-frame. Rest for two minutes before moving on to the next activity.


You should be able to perform 52 sit-ups in two minutes. Aim for no less than 100 in this time-frame. Again, pace yourself. Do 20 to 30 push-ups in 30 seconds and gradually increase the number and time. 100 in two minutes is an acceptable level of fitness. Rest two minutes and move on to the next activity.


You should be able to do 8 pull-ups with no set time limit. However, at no point should your feet touch the ground, nor should you release the bar. Aim for 15 to 20 pull-ups for optimum fitness levels. Rest 10 minutes before starting the next routine.

Run 1.5 miles

You are required to run 1.5 miles in 11 minutes and 30 seconds. However, aim to cover the distance in nine to ten minutes. Start off doing a few laps at an even pace. Do not run too fast and wear yourself down too quickly. You will need to gradually develop your speed and endurance simultaneously. Run for 90 seconds every quarter mile, resting for two minutes between each set. Aim for 10 sets. You should be able to run the distance without stopping once you have reached peak fitness levels.

Becoming a Navy SEAL is hard work. Yet, with dedication and the right attitude, a determined person can meet the standards expected of each recruit. Perform the Navy SEAL workout diligently and aim below the expected times.

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