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!
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:
-Jumping Jacks (or sledges on tire or med ball)
-Run in place or jump rope
-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.