Fire Station Workout- Intervals for Cardiovascular Fitness

  July 22, 2012

I’ve had a lot of requests for workout options that can be performed at the station with minimal equipment.  Here is an option 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 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.

Click on the Video Above

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.

8 responses to “Fire Station Workout- Intervals for Cardiovascular Fitness

    1. It is not a rep driven workout. You should do continuous reps with good form for the allotted time.

      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.

  1. Aaron,

    I like what you have going here. I have two bulg disk, L5 &S1. Will these exercises hert my back or agrivate it?

    Thanks, Rich

    1. Hello Rich, good question the programs that we offer all start with active movements and core exercises that are designed to help you move better and strengthen the core. When you first start I encourage you to 1) show your Dr. and get approval and 2) Start slow and incorporate a week or two of just the active stretching, foam rolling and core exercises. Then, after you build you core foundation and flexibility you should incorporate the strength. The programs emphasize efficient movement and core strength… then increase total body strength and power. Please let me know if you have more specific questions.
      Stay safe and healthy,
      Aaron Zamzow

  2. Good advice but I think you need to invest in some sort of microphone or sound system, very hard to understand sometimes

    1. Thanks Ed. I agree, I just started to record with some new equipment in a different place….quality should be much better so please stay tuned..
      Thanks for the input.
      Stay safe,
      Aaron Zamzow

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