Military personnel need speed, power and endurance in abundance. So it’s no surprise that Instagram creator Tom Holloway, who runs the @royalfitnesslondon account, has devised a brutal bodyweight challenge designed to test all three.
It’s a high-intensity circuit featuring classic bodyweight movements, no rest and just a 3-minute timer. Holloway calls it ‘the test of speed’ – complete as many reps as possible in the allotted time and see how your score compares with his benchmarks.
‘No weights. No rest,’ he says. ‘Just you vs the clock. 30 seconds each exercise, 3 minutes total.’
The 3-Minute Military Fitness Test
A. Burpee x 30 secs
B. Push-Up x 30 secs
C. Squat x 30 secs
D. Mountain Climber x 30 secs
E. Plank x 30 secs
F. Burpee x 30 secs
Benchmarks
According to Holloway, these are the scores to aim for:
- Good: 100-139 reps
- Great: 140-159 reps
- Elite: 160+ reps
Why it Works
Despite lasting just 3 minutes, the workout challenges most major muscle groups. Your quads, glutes, core, chest, triceps and shoulders all receive plenty of work, while the burpees add an additional cardiovascular challenge that quickly drives your heart rate upwards.
The non-stop format means fatigue accumulates rapidly, particularly during the final 30-second burpee block. By that point, both your lungs and muscles will be under pressure, making the workout as much a test of mental resilience as physical conditioning.
Because of that, the session is better viewed as a muscular-endurance and conditioning challenge than a muscle-building workout.
To achieve an elite score, you’ll need to average considerably more than 1 rep every 2 seconds. The plank only contributes a single rep, while burpees are relatively time-consuming if performed properly.
That doesn’t mean sacrificing technique for speed, however. Maintaining strong form throughout will not only keep you safer, but also ensure you’re getting the maximum benefit from each movement.
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