Fire Station Cardio Workout Option(s)

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 28-day Quickstart Program) 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.

Warm-up for 3 minutes with a walk or stairs then do:

Mountain climbers

Jumping Jacks

Run in place or jump rope


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.


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Comment by Matt on April 14, 2014 at 4:04am
G'day Aaron, thanks for the info mate. Would it be possible to have a look at the fitness policy that your department has regarding the fitness test? To be honest only the younger generation of fireman here keep their fitness up and that's not regulated after college.
Regarding your visit, if you are in Sydney I would suggest the city stations would be a good place to visit. There are a few but I'm not sure how many there are. Have a look on the net and search Sydney fire stations. If you call the station officer before hand and tell then who you are they will show you everything you like and treat you well!
Comment by Aaron Zamzow on April 13, 2014 at 3:50pm

Hey Matt, thanks for the question.  We at Madison Fire do have both company and personal (fitness) standards that we have to pass each year.  The personal standards are a 75 ft aerial climb, ladder roof placement, 24ft ladder raise, hose pull, dummy drag and knot tie.  Its not a lot but it does help to motivate members to stay in shape.  Hey, I'm actually coming to Sydney in April to see some FD over by you...any suggestions?

Comment by Matt on April 10, 2014 at 7:07pm

Hello Aaron,

Ive had a look at your interval training and I think its pretty good, expecially when you never know when the bells will go off. Can I ask, is there an requirement for firefighters in your brigade to complete a physical test on an annual basis or is it left up to individuals to keep up their own fitness on station? I'm an aussie firefighter and Im keen to find out if there are any regular fitness tests currently employed by any brigades worldwide and how they maintain standards.






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