Scientists have shown that a military-inspired home workout can boost your leg power and stamina in just 11 minutes. Here’s how…

It’s easy to assume that you can’t build leg muscle, or improve your endurance powers, without committing to long hours of training.

But new research in the International Journal of Exercise Science found that a simple 11-minute, military-inspired workout of squat jumps and burpees can increase your leg power by 10%, and boost your endurance by 7%.

11-Minute Workout Benefits

“Our study provides a reminder of the value of simple ‘old-school’ exercises,” says Professor Martin Gibala, who led the research.

“It is a message that really seems to resonate with many individuals, given the reality of stay-at-home orders and limited access to fitness facilities and equipment.”

Although home workouts have helped us to stay fit during the pandemic, we often see them as mere stop-gaps to keep us ticking over until gyms reopen.

But the researchers found that bodyweight drills deliver surprisingly quick and powerful gains.

The specific workout analysed (see below) was based on the 5BX (‘five basic exercises’) military regime, which was developed in the 1950s to help Canadian Air Force pilots stay fit when stationed in remote outposts.

Professor Gibala found that when subjects did these 11-minute workouts, three times a week for six weeks, they improved their peak power and VO2 max scores.

“A workout of this nature can be done practically anywhere, in a time-efficient manner and without the need for specialised equipment,” adds Professor Gibala.

This Quick 11 Minute Workout Builds Power & Stamina | Men's Fitness UK

11-Minute Military-Inspired Home Workout

For this 11-minute military-inspired home workout, simply perform each of the following moves for 1 minute. Don’t rest in between; move straight onto the next exercise to really work your body.

  • Jumping Jacks (1 minute)
  • Burpees (1 minute)
  • Walking on the Spot (1 minute)
  • High Knees (1 minute)
  • Walking on the Spot (1 minute)
  • Jumping Lunges (1 minute)
  • Walking on the Spot (1 minute)
  • High Knees (1 minute)
  • Walking on the Spot (1 minute)
  • Squat Jumps (1 minute)
  • Walking on the spot (1 minute)

Words: Mark Bailey


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