Al Qaeda's Yemeni affiliate has released an English-language training guide for would-be Western recruits, telling them to imagine virgins waiting for them in paradise when they feel afraid.

Published on the internet and written by US-raised Al Qaeda propagandist Samir Khan, the manual for aspiring jihadists outlines what conditions and hardships they can expect when they travel to terror training camps in Yemen and elsewhere, ABC News reported Monday.

It suggests potential recruits get a taste for what life is like at the camps by going for a week without any electronic equipment, talking above a low voice or leaving their apartment.

After describing how tough and basic the situation at the training camps is, the guide even recommends sign-ups consider staying home and "attacking America in its own backyard."

"The effect is much greater, it always embarrasses the enemy, and these types of individual decision-making attacks are nearly impossible for them to contain," it says.