Fire Engineering Training Community

Where firefighters come to talk training

Firefighter Workout- Intense Interval Overhaul to burn fat...

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 or see how to integrate them into an actual program by clicking here (FREE 28-day FRF workout).  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, feel free to substitute in other exercises that you feel more comfortable with (and let me know your creative ideas). 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.  Jump Rope for 2 minutes (aim for over 300 jumps)
4.  Rest 30 seconds
5.  Stepmill (or run stairs) for 2 minutes at 90 steps/min or higher
6.  Rest 30 seconds
7.  Jump Rope for 2 minutes (aim for over 300 jumps)

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

Stay Safe and Healthy,
A. Zamzow

Views: 799


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

Join Fire Engineering Training Community

Policy Page


The login above DOES NOT provide access to Fire Engineering magazine archives. Please go here for our archives.


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

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. -- 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

FE Podcasts

Check out the most recent episode and schedule of

© 2022   Created by fireeng.   Powered by

Badges  |  Report an Issue  |  Terms of Service