Here’s a 30-Day Fitness Routine & Calendar designed specifically for an NDA aspirant preparing for the SSB Interview. It balances endurance, strength, flexibility, and mental toughness — all key for GTO tasks, obstacle courses, stamina tests, and maintaining an officer-like personality.
Weekly Structure
- Day 1 – Strength & Core
- Day 2 – Running & Endurance
- Day 3 – Agility & Flexibility
- Day 4 – Strength & Obstacle Prep
- Day 5 – Endurance + SSB Simulation
- Day 6 – Sports & Outdoor Activity
- Day 7 – Active Recovery (Yoga/Stretching)
Week 1 – Foundation Phase (Building Habit & Stamina)
- Day 1: Push-ups (3×15), Squats (3×20), Plank (3×30 sec)
- Day 2: 1.5 km run (timed), Sprints (6×100m)
- Day 3: Skipping (200 reps), Side planks (3×20 sec each), Stretching (10 min)
- Day 4: Pull-ups (3×5, assisted if needed), Lunges (3×15 each leg), Burpees (3×10)
- Day 5: 2 km run, Obstacle mimic (crawl under rope, jump over chair, climb stairs fast × 5 rounds)
- Day 6: Football/Cricket/Basketball (45 mins for agility, team spirit)
- Day 7: Yoga + Meditation (20 min focus on breathing & flexibility)
Week 2 – Endurance Build-up
- Day 8: Push-ups (4×20), Squats (4×25), Sit-ups (3×20)
- Day 9: 2 km run (timed), Hill sprints (6×50m)
- Day 10: Agility ladder drills, Skipping (300 reps), Stretching
- Day 11: Pull-ups (4×5), Dips (3×10), Burpees (4×12)
- Day 12: 3 km run, Crawl + Climb drills (simulate PGT/obstacles)
- Day 13: Outdoor Sport (60 min)
- Day 14: Active Recovery – Yoga & Mobility
Week 3 – Performance Phase
- Day 15: Push-ups (5×25), Squats (4×30), Plank (3×45 sec)
- Day 16: 3 km run (target under 16 min), 100m sprint × 8
- Day 17: Shuttle run (10×20m), Skipping (400 reps), Stretching
- Day 18: Pull-ups (5×5), Mountain Climbers (3×20), Jump squats (3×15)
- Day 19: 4 km run, Obstacle simulation (jump, crawl, rope climb if available)
- Day 20: Team game/sport (build stamina & teamwork)
- Day 21: Yoga + Meditation (focus on concentration)
Week 4 – Simulation & Peak Phase
- Day 22: Push-ups (max reps in 2 mins), Sit-ups (max in 2 mins), Squats (4×35)
- Day 23: 5 km run (endurance test)
- Day 24: Agility drills (cone drills, shuttle run, skipping 500 reps)
- Day 25: Pull-ups (max reps), Rope climbing or simulated climb, Burpees (5×15)
- Day 26: 2 km run + Full Obstacle simulation (PGT-style practice)
- Day 27: Long outdoor sport session (football/basketball – 1 hr)
- Day 28: Yoga + Breathing + Stretch (45 min)
Final 2 Days (Preparation Check)
- Day 29: Full physical test →
- Push-ups (1 min)
- Sit-ups (1 min)
- Pull-ups (max)
- 2.4 km run (timed, aim under 11 min)
- Day 30: Light jogging, stretching, positive visualization & rest.
Fitness Goals by Day 30
- Push-ups: 40–50 continuous
- Sit-ups: 40–50 continuous
- Pull-ups: 8–10
- Running: 2.4 km under 11–12 mins
- Sprints: Quick recovery in 100m × 10 sets
- Stamina & Agility: Able to perform obstacle-style tasks with ease
- Mindset: Calm, focused, energetic, team-oriented
Tip: Nutrition & sleep are equally important. Maintain protein-rich diet, hydrate well, and get 7–8 hrs sleep daily.
