I have had a of of requests for quick workouts that can be done with minimal equipment.  Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the FRF Rapid Fat Loss or FRF Ultimate fire Rescue Athlete Workout Programs) and/or as a good workout to get the blood flowing.   Give it a shot!

This is a great interval to perform at the firehouse, it doesn’t require a lot of equipment and is very short in duration yet effective.  The work intervals can be adjusted to your level of fitness.  Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise.  Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (Firefit) athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.

Warm-up for 3 minutes with a walk or stairs then do:
Mountain climbers
Jumping Jacks
Run in place or jump rope
Burpees
Prisoner Squats
Side to Side (jumps or steps)

Beginners should repeat 1 more time (2x total)
Intermediates repeat 2 more times (3x total)
Advanced repeat 3 more times (4x total)

Cool down with 3 minutes of easy walking after you complete your circuits.