How To Work Out While Deployed

Navy Sailor Working Out

While on a Navy ship you usually run into issues when trying to stay in shape.

One is the shortage of time and the lack of space on your ship unless you’re on a really large ship but I’m sure we can all agree that time is definitely tough to manage.

Although it is tuff to find the time that is never an excuse. We understand you can be doing many other activities on your personal down time like laundry and washing those custom rack sheets you heavily rely on to get rest or watching one of your favorite reality shows.

Nevertheless, there is always zero excuses when it comes to fitness, especially as a Navy Sailor. We get a lot of emails about how to stay in shape from people working on Navy war ships so I thought this would be a great post for our audience. In this, I will break down some simple ways to keep yourself in tip top while deployed.


As personal trainers fitness and the human body is our business but we understand this is not everyone else’s primary job. For this reason, our clients and most the people that dabble in fitness tend to only concentrate on their workouts not realizing diet and food intake is a bigger piece of the puzzle (more like 70% of that puzzle).

Taking this into account, staying at a good healthy weight is not brain surgery and many people tend to overcomplicate diets. Just remember this equation to get your maintenance calorie intake. This will keep you at the weight you’re at right now. You can either add or subtract depending on your fitness goals.

Take your body weight and multiply it by 15. 

Bodyweight in pounds x 15


175 lbs x 15 = 2,625 calories

There are a lot of applications you can use to track your calories and eating on a ship might not be the best food to eat but you can really get a feel of your calorie intake because they tend to serve the same type of foods.

Track your calories for a week and you will basically know what your in taking every day.

Get Active For Min 30 Minutes Per Day

Time is the usually the excuse for sailors and regular citizens but if you’re reading this I can tell that’s not you. In light of this, let’s take a look at the types of quick workouts you can implement into your daily routine.

Try super-setting these exercises if your fitness level allows but if not just do them at your pace:

Upper Body 3 cycles

  1. Chin Ups: 3 cycles – 8-10 reps
  2. Regular Pushup: 3 cycles – 10-100 (gage by your personal fitness level)
  3. Hanging leg raises: 3 cycles – 8-10
  4. Diamond push up for tricep: 3 cycles 8-10
  5. Regular crunches: 3 cycles – 10-100 (gage by your fitness level)
  6. Skull crushers: 3 cycles – 8-10

Lower body 3 cycles

  1. Body weight single leg squat: 3 cycles – 8-10
  2. Standing calve raise: 3 cycles – 10-100 (gage by your fitness level)
  3. Lunges: 3 cycles – 8-10
  4. Crunches: 3 cycles – 10-100 (gage by your fitness level)

Now there are two things I would like to say about this workout is one these numbers are not set in stone and use this more as a guide. Adjust whatever you want depending on your fitness level. And two you should have more than time to input this workout into your daily routine.

If you have a ship on board even better. Hit the weights for 20-30 minutes and work in some cardio on off days and you should be just fine.

I really hope this helps to give you an idea of how to keep your weight down and stay healthy on board. Please feel free to email our blog if you’re looking for a different type of workout or want some more tips on nutrition.