Strength Coach Shares a Military-Style Endurance Workout That Builds Muscle and Mental Toughness

Most of us don’t train our endurance nearly as much as we should. Even if we used to be fast, competitive, or “spritzy” athletes, we tend to drift toward workouts that feel easier as we get older. But building muscular endurance—and testing your mental grit with sustained, uncomfortable effort—is one of the most overlooked ways to level up your fitness.

For a true military-style challenge, Clif Marshall, M.S., Senior Director of Coaching and Pro Training at D1 Training, created a workout that pushes both your body and your mindset. Marshall has more than 20 years of strength and conditioning experience and has trained over 10,000 athletes, including 500+ pros across the NBA, MLB, and NFL. This workout is intended for advanced athletes, so approach it with solid technique, controlled intensity, and a high level of body awareness.

"This workout is as much about mental resilience as it is about physical fitness. When fatigue sets in, I advise athletes to control their breathing, reset their posture, and tackle one rep at a time. This method builds mental toughness safely through structured practice and self-awareness," he says.

Military-Style Endurance Workout

Directions

You’ll need either a dumbbell, kettlebell, or backpack. Set a timer for 15 minutes and move through the following exercises. Repeat as many rounds as possible.

400-Meter Jog

Use a treadmill or outdoor space to perform a 400-meter jog. Maintain a steady, moderate pace, enough to challenge you but not gas you out. Keep your shoulders relaxed and let your arms swing naturally. You can replace this with a march in place for one minute.

Kettlebell Swing

As an option, you can perform backpack swings instead of kettlebell swings.

How to Do It

1. Stand with feet hip-width apart, holding the kettlebell in front of you between your legs.
2. Hinge at the hips and swing the kettlebell between your legs.
3. Drive hips forward to swing the kettlebell to chest height.
4. Keep core tight and back flat. Avoid using your arms to lift and focus on the lower-body driving the movement.
5. Perform 15 reps.

Goblet Squat

How to Do It

1. Hold a weight at chest level with elbows tucked in.
2. Stand with feet slightly wider than shoulder-width.
3. Lower hips back and down until thighs are parallel to the floor.
4. Push through heels to return to standing, keeping chest upright.
5. Perform 15 reps.

Pushup

How to Do It

1. Set up in a high plank position with hands slightly wider than shoulders and your body in a straight line.
2. Lower chest to the floor while keeping elbows at 45 degrees.
3. Push back up to the starting position, engaging core and glutes.
4. Perform 15 reps.