Bear Grylls Shares the Interval Workout That Helps Him Prep for the Wild

·2-min read

Bear Grylls embodies a certain rugged type of strength through his TV shows and publicized exploits, so it's a bit surprising when the renowned adventurer admits that he's not as preternaturally physically gifted as his TV viewers might think.

"I was never a natural athlete, I've always had to work at it," says Grylls to the MH crew. "I need to be fit and strong for my job." That's an understatement—since his job typically sees him dropped into inhospitable settings that take physical tenacity (along with more than a little guile and willingness to break through domesticated comfort zones) to survive. The 47-year-old Brit, best known stateside for survivalist shows like Man vs. Wild, Running Wild with Bear Grylls, and most recently, Netflix's interactive You vs. Wild series.

So Grylls keeps up a dedicated strength and conditioning regimen, typified by simple, functional workouts with little or no gear—and sometimes, when circumstances demand it, gear from the surrounding environment. He says that he prefers to train outdoors with friends, an inclination that fits well with one of his non-wilderness endeavors, Be Military Fit (BMF) with Bear Grylls. The company offers outdoor community fitness events and training in the U.K. with an emphasis on providing military veterans opportunity for employment after serving.

Photo credit: Men's Health
Photo credit: Men's Health

The workout Grylls is demonstrating here uses these principles. Most of the exercises are performed with just your bodyweight or a kettlebell, and he trains with a friend outside. He's on concrete for the session, but the workout could definitely be performed just as easily in a yard or even in the woods in some far-flung locale. If you want to give it a go, you'll need a timer, a weight, and the drive to work hard and fast to finish each and every interval.

Bear Grylls' Outdoor Interval Workout

Perform each exercise for 20 seconds, then rest for 10 seconds. Repeat each block twice.

Core

  • Plank

  • Plank Knee to Elbow

  • Plank Hands to Elbows

  • Superman

Legs

  • Squat Jumps

  • Split Squats (Right)

  • Split Squats (Left)

  • Kettlebell Swings

Chest

  • Pushups

  • Alternating Arm Pushups

  • Pike Pushups

  • Close-Grip Pushups

Back

  • Bodyweight Row

  • Pullups

  • Kettlebell Lawnmower Row (Right)

  • Kettlebell Lawnmower Row (Left)

Shoulders

  • Overhead Press

  • Kettlebell Hammer Curl

  • Overhead Triceps Extensions

  • Upright Row

Abs

  • Kettlebell Knees-to-Elbows

  • Kettlebell Russian Twist

  • Bicycle Crunch

  • Superman

  • Clams

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