Firefighter Cardio Interval Workout for Fat Loss

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.

Click on the Video Above

Perform an Dynamic Warm-up (click here for a video overview of a great warm-up):

Chops — Standing knee hugs — Spidermans — Knees side to side — Quadruped Rotations

Then perform these exercises in a circuit:
-Mountain climbers
-Jumping Jacks (or sledges on tire or med ball)
-Run in place or jump rope
-Burpees
-Prisoner Squats
-Side to Side (jumps or steps) or you can add a core exercise…

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, some foam rolling and stretching after you complete your circuits.

You can easily substitute any of the above exercises with more fire-ground related movements like sledge on a tire, dummy drags, crawling, battling hose-lines or heavy equipment carries.