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:
Run in place or jump rope
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.