Fire Engineering Training Community

Where firefighters come to talk training

High Intensity Cardio Challenges for the Firehouse

Time is always been and will always be the number one reason we miss workouts.  As Fire Rescue Athletes, we work unusual hours and our workouts are often interrupted by calls.  Lately I've been creating and testing some highly efficient cardio interval workouts on my bootcamp classes and crew.  Today's blog will give you  two of the more effective ones and teach you some ways to integrate them into your busy schedules and workouts. 

The 5 Minutes of Hell Interval Challenge

I like to use this interval challenge at the end of workouts or bootcamp classes.  It really challenges your body’s ability to recover while continuing to work at a high intensity, just like it is on the fire ground.  All you need for this interval workout is a wall and a timer.   You can check out a video overview of the 5 minutes of hell  (click here) and/or read the instructions below:

  1. Set the interval timer for 10, 30 second intervals (no rest).  You will move from one exercise to the next without rest……just keep moving.  The five exercises for the interval are mountain climbers, burpees, side to side shuffles, crawling and the wall sit (or the plank).
  2. Start the interval timer and perform the first exercise (mountain climbers)as fast as you can for 30 seconds.  After the first 30 seconds, switch to burpees for the next 30 seconds; continue to switch exercises every 30 seconds.  After you perform the wall sit (or plank) repeat a second time.  You do not get to rest between exercises; just go from one to the next every 30 seconds until the 5 minutes is up.

You can make this interval more challenging by adding more difficult exercises (squat jumps, sledge hammers, body drags) or by adding more time for the intervals (change from 30 to 45 seconds) or by wearing a weighted vest.  Give this one a try...or try one of the numerous workouts on the blog.

For more great workouts for Fire Rescue Athletes check out: www.FireRescueFitness.com or  CLICK HERE. 

 

Stay safe,

A. Zamzow

Views: 250

Comment

You need to be a member of Fire Engineering Training Community to add comments!

Join Fire Engineering Training Community

Policy Page

CONTRIBUTORS NOTE

Our contributors' posts are not vetted by the Fire Engineering technical board, and reflect the views and opinions of the individual authors. Anyone is welcome to participate.

For vetted content, please go to www.fireengineering.com/archives.

Fire Engineering Editor in Chief Bobby Halton
We are excited to have you participate in our discussions and interactive forums. Before you begin posting, please take a moment to read our policy page HERE. -- Bobby Halton

Be Alert for Spam
We actively monitor the community for spam, however some does slip through. Please use common sense and caution when clicking links. If you suspect you've been hit by spam, e-mail peter.prochilo@clarionevents.com.

FE Podcasts

Friday

Tailbaord Talk

with

Craig Nelson, Dane Carley, and Jeff Wallin

CALL IN AND JOIN THE SHOW

1-877-497-3973 (Toll Free)
or 1-760-454-8852

Check out the schedule of
UPCOMING PODCASTS

© 2019   Created by fireeng.   Powered by

Badges  |  Report an Issue  |  Terms of Service