16 Apr 2015

Five Minute Fitness Test

In a previous post, I mentioned one of my goals for this year was to achieve a score of 250+ in the Five Minute Fitness Test. In this post, I’m going to describe the fitness test I’ll be using.

I came across the test in The Para Fitness Guide by Sam McGrath, the former Head of Parachute Training and Selection. If you’re interested in bodyweight training and getting in shape, I can’t recommend this book highly enough.  I’m particularly like this test as requires no equipment and can be done anywhere. And, as it depends on bodyweight only, it is good way to compare your relative muscular endurance over time.

The test is as follows:

  • Press-ups – as many reps in 60 seconds
  • Rest for 10 seconds
  • Sit-ups (feet secured) - as many reps in 60 seconds
  • Rest for 10 seconds
  • Star Jumps - as many reps in 60 seconds
  • Rest for 10 seconds
  • Squat Thrusts – as many Reps in 60 seconds
  • Rest for 10 seconds
  • Burpees – as many reps in 60 seconds

In the book, the following fitness scale is used based on your combined score for the above exercises:

Fitness Level Basic Recruit Soldier Paratrooper
Score 0-99 100-199 200-264 265+

So far, my best score for the test is 194, so I still have some work to do to break 250+. 

Fair warning, this test is a lot tougher than it sounds. I strongly recommend taking it easy the first time you try it. I generally do this test once a week.  But I recently came across another Five Minute Fitness Test, and I have started alternating between the two for variety.

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