Challenge Your Mental and Physical Limits With a Military-Style 'Smoke Session' Workout

Few things beat the rush of endorphins after a grueling workout. Any movement is better than none, but sometimes you need to push past your limits and release pent-up stress. If your current routine feels like coasting, a military-style workout can challenge your strength, endurance, and focus in ways your usual sessions don’t. These programs are designed to test even experienced athletes, so don’t settle for workouts that feel like they were made for beginners.

"These workouts not only provide minimal benefit, but also destroy your motivation," says military fitness coach Dan Fahey, founder of Gritty Soldier Fitness. "You’re a man with experience, strength, and grit. This is prime time, baby! And your inner warrior is literally begging to come out. So, let it out and reap the rewards."

Speaking with Men’s Journal, Fahey shared a workout inspired by a military "smoke session," designed to push you beyond your comfort zone. In the military, smoke sessions are intense physical corrective training meant to build endurance, strength, and mental toughness. Accordingly, this workout is endurance-focused, combining cardio and strength into a condensed, high-intensity session that maximizes results in minimal time.

Related: Challenge Your Strength and Endurance With a Navy SEAL Full-Body Fitness Test

Military-Style "Smoke Session" Workout

Directions

Move through the exercises as a circuit, performing for 30 seconds each. Complete four rounds. At max effort, expect to burn 340 to 410 calories. Add a 15-pound weight vest for an extra challenge and calorie burn.

"This is the type of training used to get soldiers ready for war. You’ll sweat, you’ll breathe, you’ll push the limit of your strength. All the while, you’ll constantly think about quitting, but you won't," Fahey says. "I guarantee, by the time you’re done with this one, dripping in sweat and dazed by the rush of adrenaline and testosterone release, you’ll be thankful for 'smoking' yourself. If you think this looks easy on paper, run through it, give 110 percent, and get back to me on that."

How to Do Jumping Jacks

1. Stand tall with feet together and arms at your sides.
2. Jump feet out wide while raising arms overhead.
3. Jump back to start and repeat.

How to Do Pushups

1. Start in a plank position with hands under shoulders.
2. Lower your chest to the ground, keeping body straight.
3. Push back up to start.

How to Do Squat Jumps

1. Stand with feet shoulder-width apart.
2. Squat down, then jump up explosively.
3. Land softly and go right into the next squat.

How to Do Mountain Climbers

1. Start in a high plank position.
2. Drive one knee toward your chest, then switch legs quickly.
3. Keep your core engaged and move at a steady pace.

How to Do Burpees

1. Stand, then squat and place hands on the floor.
2. Jump feet back into a plank, do a pushup, then jump feet forward.
3. Jump up explosively, reaching arms overhead, and repeat.

How to Do Forearm Planks

1. Lie face down with elbows under shoulders, forearms on the floor.
2. Lift your body, keeping it straight from head to heels.
3. Hold the position.

How to Do High Knees

1. Stand tall and run in place, bringing knees up toward your chest.
2. Pump your arms as you move.

How to Do Bicycle Crunches

1. Lie on your back, hands behind your head, legs lifted.
2. Bring opposite elbow to opposite knee while extending the other leg.
3. Alternate sides in a pedaling motion.

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