Firefighter Interval Workout- Burn fat with fireground movements…

One of the best ways to incorporate fireground movements into your workouts is to perform what I call “10-minute interval overhauls.”  These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions.  You can read more about these “interval overhauls” by clicking here.  Today, I finished workout #3 of the Ultimate Fire Rescue Athlete Program and created this 10 minute overhaul….three hours later I’m still sweating.  

These intervals should be performed to the best of your ability, 20141226_132041feel free to substitute in other exercises that you feel more comfortable with (and let me know your creative ideas) or that mimic movements on the fireground (stairs, sledges, drags, crawls, pulls, etc). These overhauls help burn more fat and calories and as mentioned above are a great way to incorporate firefighter movements into your workout.  Give this a one a try!

After you compete the strength portion of your workout:
1.  Stepmill (or run stairs) for 2 minutes at 90 steps/min or more 
2.  Rest 30 seconds
3.  Sledges on tire for 2 minutes (switch sides at 1 min))
4.  Rest 30 seconds
5.  Stepmill (or run stairs) for 2 minutes at 90 steps/min or higher
6.  Rest 30 seconds
7.  Crawl for 2 minutes (mimic a search scenario)

Total of 10 minutes and 250-500 calories burned..

Stay Safe and Healthy,
Aaron Zamzow


  1. Mike on December 20, 2015 at 12:48 pm

    This is a great workout. I always try to incorporate FRF Workouts with my own. Thanks to Aaron for another great workout.

  2. Dennis Lewis on January 16, 2016 at 2:12 pm

    I want to try this workout .

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