Great Metabolic Workout for First Responders…

Burn some calories at home, the gym or the firehouse with this metabolic workout.

It is almost Summer.  Gyms are opening back up and the weather is getting nicer.  Time to get back into normal gyms cloths and into your summer uniform.  Does it still fit?

We all tend to overindulge during times of high stress (Covid pandemic), couple that with gyms being closed and you might have found that you gained a little weight the past 2 or 3 months.  It happens.

To combat the accumulation of post-winter pounds and feelings of sluggishness, I created this FRF Metabolic Workout. It will help burn some extra calories and will help you move better on and off the fireground...

This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).

Workout Overview:

Intermediate/ Advanced athletes should use weights that they can perform for 15 reps (even though you will only be performing 10 reps) while beginners will use body weight for each exercise.  Each rep should be performed with control (safety first) and good form.

Start with the active warm-up.  You must perform 2 circuits of the warm-up.  After the warm-up, follow the appropriate circuit (beginner or intermediate/ advanced) as quickly as possible.  Your goal is to complete the entire circuit as quickly as possible.  Remember to record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout.


Post- Winter Metabolic Circuit

Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.  Repeat the circuit 2x.

 Click HERE for a video overview of the warm-up.

Warm-up Exercises (reps)

  1. Prisoner Lunges (6x each side)
  2. Step forward Toe Touches (6x ea. side)
  3. Chest hugs (20x)
  4. Waiters bow (6 each arm)
  5. Step Back, Reach Twist (6x each side)
  6. Spiderman’s (6 each side)
  7. Knees side to side (6 each side)
  8. Straight Leg Raises (6x each side)
  9. Hip Crossovers (6x each side)

Repeat the warm-up circuit (total of 2x)

Metabolic Circuit

After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.  Remember to take rest if you need it.  The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.  The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.   Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.  Enjoy.

Beginner Exercises                                                

  1. Push-ups (10x)
  2. Body Row (10x)
  3. Prisoner Squats (10x)
  4. Prone Plank Pulses (10x)
  5. Walking Lunges (10 each side)
  6. Bike 2 miles (as fast as possible) or run/ jog .5 miles (as fast as possible) or do a couple flights of steps...

Repeat the circuit again (for a total of 2 or 3x)


For an even greater calorie burn and challenge try the Intermediate/ Advanced Circuit.

Intermediate/ Advanced Exercises  

Click on the video below for an overview of the exercises of the Intermediate/ Advanced circuit.

  1. Spider Push-ups (5 each leg)
  2. Pull-ups (10x)
  3. Squat to Press (10x)   **Choose a weight that you can do around 12 to 15 reps.**
  4. Weighted V-ups (10x) **Choose a weight that you can do around 12 to 15 reps.**
  5. Prone Plank Pulses (marching 10 ea. leg)
  6. Weighted Walking Lunges (10x each leg) **Choose a weight that you can do around 12 to 15 reps.**
  7. Run 1 mile or bike 3 miles (as fast as possible) or run some sprints or stairs...

Repeat the Circuit 2 more times (for a total of 3 circuits).  Try to complete the entire workout in 45 minutes or less.   Do not forget to record your times and try to improve from workout to workout.  Try to improve your overall time from workout to workout.

Stay safe, stay positive, and Get FRF!

Aaron Zamzow


Fire Rescue Fitness is dedicated to getting firefighters, EMTs and medics "fit for duty."  Each one of the FRF workouts include the above components and are guaranteed to get you stronger, leaner, and moving better on the fire ground.

Take a look at the results thousands of Fire Rescue Athletes are getting with the FRF Firefighter Fat Loss Workout Program (click here for info)... Guaranteed to get you results. This program has workout options for home, the gym, and/or the firehouse.

This is the same workout that the Fit for Duty Challenge Winner used.  Look at his and other firefighters results with this efficient and effective workout...

Click here for more information!

 Look the results Adam Hurford got using the FRF Rapid Fat Loss Workout...

Here are the results other firefighters got with the program...

"Hey Aaron.  Just wanted to say thanks for the easy to follow workout program and eating guidelines. Today is day 28 of the program for me and I am happy to report I had great success. Total weight loss for me in the 28 days was 10.5#, I lost 1 1/2 inches off my waist, 5 inches off my belly.  What a nice feeling it is to have loose fitting pants again. Thanks again and I will let you know the results when the program is finished.  Thanks Again and Take Care."

-Charlie Bau

"So far, I LOVE IT!  Lost 8 pounds in the first month and my core is stronger than ever. I feel more flexible and move faster.  The interval overhauls are a great idea and an easy way to incorporate "real" fire ground movements.  Looking forward to the next 6 weeks...."

-R.  Heltsrtun

"Hey Aaron, I just have to send you a message to thank you for the workout program.  As of today, I have lost 22 lbs., my body has changed and become more defined and my turnouts are fitting me better.  The Eating Guidelines were a huge help and the cardio intervals kicked my butt in-shape.  I have a lot more energy!  I do not feel rundown and tired after long calls now.  Thank You!"

-J. Markels

"Hey Aaron, Thank God for your program.  I have only been on it for just over a couple of weeks and I'm already seeing results. I am fitting into pants that I could not get into a couple of weeks ago.  I really notice a difference on calls now, I can climb in my gear and do not fatigue like I used to.  I'm moving better, stronger and definitely leaner!"

-T Heptins

  Click HERE to Order the FRF Rapid Fat Loss for Firefighters Program


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