14 Day Police Academy Workout Program – Lose Fat for the Police Fitness Test

If you want to lose weight and get into shape for the police fitness test you’ve come to the right place.  In this article, you will get a 14 day action plan that will help you burn fat and prepare you for the police training academy or any police related physical abilities test.

So here’s your complete 14-day WARP-SPEED Police officer fat loss  guide:

Day 1 – Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you’re reading this on Sunday because I want you to plan,
shop, and prepare today. If it’s Monday, skip your workout and do
this instead – its THAT important.

And I don’t just mean planning what you are going to eat for dinner.
I mean planning what you are going to eat for every meal for the
next two weeks.

Don’t tell me that’s too hard. After all, most people with lean
physiques stick to a relatively similar diet for 90% of their meals
and then enjoy a random cheat/reward meal 10% of the time.

So your schedule might go like this:

Breakfast – 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack – 1oz raw almonds, 1 pear, Green Tea

Lunch – Grilled chicken/salmon or black bean salad with spinach,
onion, peppers, mushrooms, etc., 1 banana or bowl of cherries,
2 cups unsweetened iced tea with lime or lemon

Snack – Unlimited raw vegetables and hummus

Dinner – Protein and vegetables and fruit…so this could be a small
piece of steak, chicken, or fish, along with your favorite
vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of
quinoa with red pepper-cashew sauce and avocado wrapped in
kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won’t change much with the exception of a slight
variation in your main course at dinner and then one time per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days and this tip alone will
help you lose 5-12 pounds of fat in just two weeks. This is also
how you’ll need to eat for the rest of your life. It’s not hard, it
just requires a little practice. Keep at it and never give up.

So to review, here’s your 3-step guide to Day 1.

i) Plan your meals.
ii) Shop for the food.
iii) Prepare the food (cut everything up, put in the proper trays,
cook food if necessary, and get it all packed up for work)

In addition to planning out all of your meals, you must also start
keeping a food journal (you could do it online too) because studies
show keeping a food journal will help you lose fat faster.

Next, make sure you do 60 minutes of activity today AND take a
“before” photo along with your weight, body fat (if possible), and
measurements of your waist, hips, arms, and thighs. Continue to
weigh yourself every other day. Research shows frequent
check-ins lead to greater weight loss.

Day 2 – Download the “Police Specific Workout Program

You must set every workout and activity session as an appointment
with yourself that you must keep – just like a doctor’s visit. Let
nothing, except real emergencies, come between you and your workouts.

Today you’re going to do a police specific workout plan.

Now if you are currently using long, slow, boring cardio to lose fat,
stop that bad habit immediately and switch to interval training.

The Best Post- & Pre-Police Academy Workout Program for Weight Loss


The best pre-police academy workout program for weight loss is simple. First, you actually need to do LESS steady paced cardio and do more interval training. After all, research studies prove that slow and boring cardio is the LEAST effective way to lose weight.

Second, you need to do resistance training to strengthen your body for the challenges that await at the academy. One research study found that men and women (average age of 62!) were able to burn 4 pounds of fat in just 12 weeks with resistance training.

Third, you need to do high intensity interval training. This is alternating periods of short burst exercise and I explain it more in my 26 week  Fit For Duty Workout Program.

All in all, you only need to workout three times per week for fat loss and then stay active on your off days.

The main goal of off-day activity is to keep you moving for at least 30 minutes and you should have fun doing it. The key is to do something you enjoy. Your off-day exercise should not be thought of as a workout, but rather as a leisure and health pursuit. You should  look forward to doing whatever activity you have chosen for this day.

On the other hand, there are two things you must avoid with off day activities. First, you don’t want to workout too hard and get sore so you end up ruining the next real workout.

Be conservative. When in doubt, do less. For beginners and intermediates, you could do 30 minutes of cardio, walking, domestic work, or a combination of bodyweight exercises (easy ones) and cardio. Yoga, Pilates, dancing, and stretching are also acceptable off-day forms of exercise. Plus, they are highly beneficial for stress reduction, which should be one of the main benefits you get from your off- day form of exercise.

NOTE: Just like any other activity, you can over-do and over-use your body in Yoga, Pilates, and Mobility exercises. Please be very careful and only work with qualified instructors who are experienced in working with beginners.

If you want to do “traditional cardio”,  do what is called “cross-training”. That means using a different form of cardio each workout or doing 10 minutes of three different cardio methods within the same workout. This will help avoid overuse injuries, which is one of the main downfalls of cardio (along with inefficiency).

When training for the police academy or the police physical fitness test, the heavier you are, the more you should focus on non-weight bearing activities at this time until you lose a significant amount of weight.

So swimming, the elliptical trainer, and the stationary bike might be most appropriate at this time. If you choose to do walking or dancing, please make sure you have the appropriate footwear and if you feel any onset of overuse injury, switch to another activity.

Finally, for those that are fit and looking for that little extra to remove the last bit of body fat, you can use additional body weight circuit training like the ones in my Fitness For Duty Ebook. But again, make sure it does not impair tomorrow’s performance or recovery from yesterday’s workout.

The best pre-police academy workout program is only three days per week of resistance training and interval training and then four days per week of staying active through activities of your choice. Let your weight loss program be fun for once and that way you’ll stick to it.


When most potential police candidates think of a workout routine to train for the police agility test, they always think of steady, slow cardio training. Research shows that cardio is not the best way to get into shape or lose weight. In fact, it’s almost a complete waste of time.

My police specific workout routine doesn’t use cardio but rather  high intensity interval training instead. If you have ever played sports, you’ve experienced the rush of interval training. Unlike the boring cardio programs you see everyone doing at the gym, interval training is fast, fun, and effective.

Anyone can do interval training, since my Fit For Duty Workout System was designed for police recruits in mind, I understand that not everybody is on the same fitness level. For that reason, I  make it easier for beginners and more difficult for advanced police prospects. You want a workout routine that gets tougher over time because once you get to the police academy,  the physical challenges are extremely tough.  Because of this I prefer interval training exercises (found in the fit for duty workout plan) for police recruits instead of the traditional slow and boring cardio workouts.

The best police workout techniques are not just restricted to exercise. In fact, diet is a more powerful tool for getting yourself in shape than any exercise program. What you need to do is make a few simple changes in your diet and you’ll lose improve your conditioning and lose weight.

The biggest change you need to make is to eliminate processed carbohydrates. This means stop eating anything from a bag or a box because those foods increase sugar intake and increase the insulin hormone levels in your body. Insulin is a fat storage hormone and stops you from getting into the best shape of your life just in time for the police physical fitness test.

Hope this article was of help!

Police Fitness Test – Sample Workout to Pass the Physical Fitness Test

Whether you want to be a city policemen,  state police officer, deputy sheriff, FBI agent, DEA, and/or ATF agent you must successfully pass the Law Enforcement Physical Fitness Test. The Police Fitness Test was designed to measure muscular strength, endurance, anaerobic capacity, and aerobic power with very limited recovery period between exercise stations. To prepare for the law enforcement fitness test, I suggest all prospects adhere to a police specific workout program specially designed for police officers and/or federal agent recruits.

I suggest every prospect switch up your workout every 4 weeks to maximize your results. If you continue doing the same workout day in and day out you will cause the body to adapt to the training, and as a result you will plateau. When searching for a workout plan to prepare for your fitness test, try locating an exercise program that encompass all of the following categories:

  • Muscular Strength & Endurance (sit-ups, push-ups & pull-ups)
  • Aerobic Power (1.5 mile run)
  • Anaerobic Power (300-meter sprint)
  • Interval Training

Those four elements in a workout program are absolutely critical when preparing for the police fitness test. That is why I suggest using a police specific workout plan that has all four elements integrated into the workout plan. The Internet and fitness magazines act as information hubs for workout plans for bodybuilders and/or sports , so don’t just download any workout unless it is a total body policemen specific exercise plan.

Here’s a good sample workout program that will help you pass any law enforcement fitness test:

Instructions for the Workout:

Complete the entire Police Specific Workout Routine within 40-minute  or go through it twice for a longer workout.  Modify any exercises as needed and skip any moves that cause discomfort or pain.

5 minutes:    Warm up with light cardio
5 minutes:    Intense cardio exercise (running, speed-walking, etc. maintaining a hard pace.
7 minutes:  Complete one minute of each exercise below.
Lunge With Bicep Curl – In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders.  Repeat for 12 reps, then switch sides.
Bent Over Row with Tricep Kickbacks – In split stance, bend over to 45 degrees, abs in and back flat.  Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps.  Repeat for 1 minute. bilateralrow3 small Workouts For The Police Officer Fitness Standards kickback up Workouts For The Police Officer Fitness Standards
Plie Squat with Tricep Extension – In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head.  Push through the heels to standing, while straightening the arm (but don’t lock elbow!)  Repeat for 12 reps and then switch arms.
Narrow-Stance Squat with Lateral Raise – In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in.  Repeat for 1 minute.
Walking Lunge with Overhead Press – Hold weights over the shoulders and step forward with the right foot into a lunge.  As you bring the left foot forward, press the weights overhead.  Lower the weights and lunge with the left foot with an overhead press.  Repeat for 1 minute.
Plank With Leg Extension – In plank position (with feet on the ball – optional), slowly lift one leg while keeping hips and shoulders square, abs in.  Hold for 30 seconds, switch legs. plankleglift small Workouts For The Police Officer Fitness Standards
Push Up – In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in.  Push up to starting position. pushup2 small Workouts For The Police Officer Fitness Standards
5 minutes:    Intense cardio (jump roping, running, walking, etc.) maintaining a hard pace.
7 minutes:    Complete another circuit of the exercises, doing each for 1 minute, no rest between exercises
5 minutes:    Cool down and stretching
Total Workout Time:  34 minutes

Making it easier:  Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute

Making it harder:  Perform three circuits and/or use heavier weights.

For a complete 26 weeks police officer specific workout routine, which includes a daily meal plan, visit our Law Enforcement Physical Fitness Help Center.

Uk Police Fitness Requirements

Not only is being a police officer mentally challenging, you also need a fair amount of physical ability too. There is no shying away from the gym tests when endeavoring to become a police officer in the UK. You need to pass the fitness tests to stand a chance of getting in, even if some officers’ fitness may have slipped a little since they joined. Nonetheless, you must pass the police fitness requirements test before being considered as an officer.

There are two main components of the fitness test: strength and stamina. The strength test is a series of five pushed and five pulls on a machine that measures how hard you are able to push and pull. The requirements for this are not very difficult and a active and healthy person should have no real problems here.

The second part of the police fitness requirements is stamina. For this, there is something called the bleep test. You have to run 15 meters and back again in between bleeps. If you keep within the bleeps then you stay in, otherwise you fail. The bleeps get progressively faster until you cannot run any more. The pass level for this test is not particularly high and anyone who gets some kind of exercise in their lives shouldn’t find this test too difficult.

In preparation for the bleep test, as well as any other component of the police  fitness requirements, I recommend that every applicant follow the Fit For Duty Workout Program. Trust me, you will benefit greatly from following a police specific workout plan.

There are many aspects of a police officer’s job that require a great deal of physical ability. They need strength to restrain a person they may be dealing with and stamina to keep up with even the most determined and long lasting of criminals.

The police fitness requirements are necessary if you are to be considered as a potential officer. You are allowed a maximum of three attempts to pass the tests after which you will fail your application. Anyone with a good level of fitness should be able to pass these tests quite easily; there really should be no problem for a young and fit adult.

If there are any causes for concern then you can easily practice in the gym and ask a member of staff to test your push and pull strength. You can also approach a police officer if you need any further advice on how to pass the fitness tests and gain an insight into how the test will be.

The police fitness requirements are a necessary part of the selection process and officers of both genders are required to pass the physical demands placed upon them.

This is very important and there is no way you can be accepted as a police recruit if you don’t meet these requirements. If you are able to pass, a very rewarding career may lie ahead. Now why not give yourself the best possible chance and get down to the gym for some pretest revision?