I have had a of of requests for quick workouts that can be done with minimal equipment. Here is a re-post of one of my more popular cardio interval workouts 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 FRF Rapid Fat Loss or FRF Ultimate fire Res... and/or as a good workout to get the blood flowing. Give it a shot!
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.