Want to get in shape? Try a basic fitness programme. Pretty soon, you’ll feel like you can take on anything.

Soldiers need to be physically fit to take on the challenges of Army life. After all, performing a vital task in hot and exhausting conditions takes stamina. And you’ll never get picked for that vital Army football match against the Navy if you get out of breath walking up stairs.

So if you’re looking to get fit, try a basic fitness regime like the one below. Follow it three times a week, and you’ll quickly see the benefits.

Preparation is vital
It’s important to warm up before any physical exercise. It loosens your muscles and gets your joints moving. Cooling down afterwards is also essential – it helps prevent injury. To warm up, spend 5 to 10 minutes stretching your muscles. Then, to cool down, combine light jogging with a longer stretching session.

Go running
Running is a vital part of your exercise programme. Plan to run a route twice a week that will take you on the flat, uphill and downhill, to build up your stamina.

Good for: endurance and exercising the heart and lungs.

Start swimming
Go for a 20-minute swim once a week, steadily increasing the number of lengths every time you go.

Good for: exercising all the major muscle groups, as well as working the heart and lungs.