{"id":196425,"date":"2025-12-17T11:53:16","date_gmt":"2025-12-17T11:53:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/196425\/"},"modified":"2025-12-17T11:53:16","modified_gmt":"2025-12-17T11:53:16","slug":"4-workouts-to-blast-fat-and-build-muscle","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/196425\/","title":{"rendered":"4 Workouts to Blast Fat and Build Muscle"},"content":{"rendered":"

If there\u2019s one thing Navy SEALs are famous for, it\u2019s their insane physical conditioning. They need to be strong, fast and resilient in any environment \u2013 and their workouts reflect that. You don\u2019t have to survive BUD\/S, the 24-week SEAL school, to benefit: SEAL training is about efficiency, intensity and functional strength.<\/p>\n

These four workouts are grounded in real SEAL and SEAL-inspired programmes. They combine cardio, strength and endurance in short, high-intensity sessions that can be done in under 60 minutes if you scale them appropriately. They\u2019re designed to build muscle and push your mental toughness. The key here is intensity \u2013 after all, SEALs thrive on discomfort and so should you.<\/p>\n

From the famous Murph hero workout to Mark Divine\u2019s SEALFIT circuits, randomised deck-of-cards WODs and sprint intervals, these routines target every major muscle group while elevating your heart rate. Each one is proven to boost endurance, ignite metabolism and improve functional strength. Whether you\u2019re at home, in a gym or outside, these workouts are adaptable but relentless. Just like the operators who inspired them.<\/p>\n

\"murph\"‘Murph’<\/p>\n

Murph <\/a>is one of the most well-known SEAL workouts, created in honour of Lieutenant Michael Murphy. It\u2019s a brutal, full-body challenge that tests endurance and mental grit.<\/p>\n

The workout:<\/p>\n

Optional: Wear a weighted vest<\/a> for full intensity.
<\/p>\n

1-mile run100 pull-ups200 press-up300 air squats1-mile run<\/p>\n

Should you need to, aim to scale the reps into partitions: like 20 rounds of 5 pull-ups, 10 press-ups and 15 air squats, for example. The goal is to maintain high intensity while keeping transitions fast.<\/p>\n

Murph hits every major muscle group, with press-ups and pull-up<\/a> building upper-body strength, squats developing lower-body musculature and runs improving cardio. The structured partitions make it accessible while staying true to SEAL-style intensity. Beyond physical gains, completing Murph is a test of mental toughness \u2013 the hallmark of SEAL training.<\/p>\n

\"shoulder,SEALFIT Combat Circuit<\/p>\n

This workout emphasises functional strength and conditioning under fatigue. The runs will spike your heart rate and develop endurance, press-ups and pull-ups strengthen upper body, squats target the lower body and dumbbell snatches engage the core and posterior chain.<\/p>\n

Scaling options allow you to finish in under 30 minutes while preserving intensity. SEALs use circuits like this to prepare for high-stress missions, while the format teaches how to get maximum work done in minimal time. Here’s how it works: <\/p>\n

For 3-4 rounds:<\/p>\n

400m run20 press-ups15 pull-ups (or inverted rows)20 bodyweight squats15 dumbbell snatches (per arm, moderate weight) Deck-of-Cards WOD<\/p>\n

Deck-of-Cards workouts are a SEAL-inspired method for randomised high-intensity training. Each suit is assigned an exercise and the number on the card dictates reps:<\/p>\n

Hearts = press-upsSpades = squats Diamonds = sit-upsClubs = burpees<\/p>\n

Face cards equal 10 reps and aces are 11 reps. Draw and perform until the full deck is completed.<\/p>\n

For example, if you draw a seven of hearts, that’s 7 press-ups, then draw a queen of clubs, that’s 10 burpees, continue until all 52 cards are done.<\/p>\n

This method mixes strength, cardio and core work, all without a weight in sight, keeping your heart rate elevated throughout and your creativity firing. The random order forces constant adaptation and with moderate pacing, a full deck can be completed in 25-30 minutes, making it an workout when you’re strapped for time or equipment.<\/p>\n

\"tactical<\/p>\n

LightFieldStudios\/\/Getty Images<\/p>\n

Work Capacity Triple Threat<\/p>\n

If you want to train like a SEAL, few workouts rival the raw intensity of a work capacity session. This SEALFIT staple<\/a> pushes your endurance, builds lean muscle and tests your mental toughness. No excuses, now…<\/p>\n

The workout:<\/p>\n

20 minutes of running (outdoor track, treadmill, or trail)20 minutes of rowing (erg or water rower)20 minutes of rucking (loaded backpack: 10-25kg\/30\u201345 lbs, alternating pace 45 seconds fast \/ 30 seconds easy) <\/p>\n

These four workouts show how SEALs train for performance under pressure: short, brutal, and effective. Murph, SEALFIT circuits, deck-of-cards WODs and interval training all challenge both physical and mental strength. No ‘Hell Week’ necessary. <\/p>\n

\"Lettermark\"<\/p>\n

Ed Cooper is the former Deputy Digital Editor at Men\u2019s Health UK, writing and editing about anything you want to know about \u2014 from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He\u2019s awful at pub sports, though. Follow him: @EA_Cooper<\/p>\n","protected":false},"excerpt":{"rendered":"If there\u2019s one thing Navy SEALs are famous for, it\u2019s their insane physical conditioning. They need to be…\n","protected":false},"author":2,"featured_media":196426,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[1134,104692,1107,499,103,61,60,1135,104691],"class_list":{"0":"post-196425","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-default","9":"tag-contentid-036156c9-609f-4438-bb41-fe03ff12f6ba","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-health","13":"tag-ie","14":"tag-ireland","15":"tag-locale-gb","16":"tag-shorttitle-4-navy-seal-workouts-to-blast-fat-and-build-muscle"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/196425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=196425"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/196425\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/196426"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=196425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=196425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=196425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}