Get Fit for Duty, Get Fit for Life with FRF.

Your crew, your family, your department depend on you!

Fire Rescue Fitness was created to provide resources to firefighter, EMTs and paramedics to help them get and stay fit for the fire and rescue scene. We provide workout programs, eating guidelines, recipes, and fitness tips that will help you (and your crew) get leaner, stronger and performing better on (and off) the fire/rescue scene.

Meet Aaron Zamzow & FRF


My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness, company dedicated to creating products and blogs focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost I am a firefighter/ EMT and have been for almost 15 years. I have also been working in the fitness industry as a Personal Trainer and author for 25 years. I've been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.  I created FRF (Fire Rescue Fitness) out of necessity.  When I joined my first department I realized I was not trained to meet the demands of the fire ground.  I had to change the way I worked out or I was not going to make it as a firefighter.  Click here to see an interview about FRF and our mission to help 100,000 firefighter, EMTs and medics.

Workout Programs from FRF


NOW, All FRF Workout Programs include workouts, exercise tutorials, eating guidelines, meal plan option, recipes, coaching emails and access to the NEW FRF Training APP.  

The Best Firefighter Workout App

September Special! Start any FRF Program Today get Over $100 of Nutritional Resources and Coaching FREE...

Fire Rescue fitness workout programs

The FRF Foundations Workout Program

Start Here. The Foundations program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight lose, strength gain and performance improvement.

Who is it for:  Those firefighters, EMTs and medics that need to get back on track with their fitness.  If it has been a while since working out or if you are new to "functional firefighter training, you should start here.  This program will teach you how to workout like a fire rescue athlete and help you lose weight, gain strength and start moving better.   The workouts do not require a lot of equipment and can be done at home or at the gym.

The FRF Ultimate Fire Rescue Athlete Workout Program

Become the Ultimate Fire Rescue Athlete with this complete 60-day program.  Looking for a program to help you lose bodyfat, gain strength, and improve your performance (on and off the fireground)? The Ultimate is for YOU.  This is our most popular workout program!  Thousands of firefighters, EMTs and medics use this program to perform better on the fire ground and in life.  

Who is it for:  This program was designed to help firefighter, EMTs, and medics gain strength, lose bodyfat and improve performance on (an off) the fireground.  This program will build your conditioning foundation then take your strength to “ultimate” levels.  This is also the perfect program for anyone wanting to pass a CPAT or fire department physical test or preparing for their fire academy.  These workouts require require some dumbbells and light weights and can be performed at any basic gym.

The FRF Fat Loss for Firefighters Workout Program

Turnouts and Uniform fitting a little tighter? Get lean and strong with the FRF Fat Loss workout program. These metabolic workouts will help you burn calories and get you moving. Lose your belly and improve your performance.

Who is it for:  This program is designed to boost metabolism, reduce unwanted bodyfat and improve mobility on and off the fireground.  This program utilizes strength training, bodyweight and suspension training and mobility exercises to help boost metabolism and performance.  Get lean, fit and moving better in the next 8-weeks.  Workouts require some plate weights or dumbbells and suspension training (TRX) or webbing.

new program! the FRF Super Strong Workout Program

The Super Strong Workout is a hybrid of traditional (body part) and functional training that will greatly improve your strength and performance on the fire/ rescue scene.  The program also creatively integrates ways to utilize functional fire ground movements into workouts to not only add strength but improve performance.

Who is it for:  This program is a great option for those that have been working out and are looking for a new program to help take their fitness, strength and performance to the next level.  The program requires common gym equipment.

The FRF Ultimate Fire Rescue Athlete Workout (Phase 2)

Take your fitness to the next level with the FRF Ultimate Fire Athlete Workout program Phase 2.  This 60-day program takes over where the Ultimate Phase 1 leaves off.  This program includes even more power movements and strength movements that will take your physique and performance to the highest level.  You must complete the FRF Ultimate Phase 1 Workout program before beginning this program.

FRF Has workout programs for all levels of fitness and for every fitness goal. Take the FRF workout Quiz to discover the "best" program for YOU.

FRF Workout Programs Deliver Results

Latest from the FRF Blog

Try this FRF 5K (+343 reps) Virtual Workout

By Zamzowfitness | October 15, 2020

FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try.

The 10 Best Foods for First Responders

By Zamzowfitness | September 30, 2020

Food is the fuel that helps us think and perform at our best. The right foods can mean energy and nutrients to help you manage the demands of the job. The wrong foods can add to the stress we already go through and leave your mind cloudy and body inflamed. So, if you want to make the most of your shift, your day, and your career, your diet should be a top priority!

FRF Beginner Yoga Routine for First Responders (firefighters, EMTs and medics)

By Zamzowfitness | September 21, 2020

Here is a great way to add some flexibility and mental health exercises into your fitness routine. It is time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you do…

Pandemic Proof Workout Option for First Responders.

By Zamzowfitness | July 31, 2020

Do not let the Pandemic ruin your workouts and fitness. Here is a great workout option from FRF that will help you stay fit and healthy even if your gym is closed.