{"id":720,"date":"2014-04-10T04:30:00","date_gmt":"2014-04-10T04:30:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/fire-station-cardio-workout-option\/"},"modified":"2014-04-10T04:30:00","modified_gmt":"2014-04-10T04:30:00","slug":"fire-station-cardio-workout-option","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2014\/04\/fire-station-cardio-workout-option\/","title":{"rendered":"Fire Station  Cardio Workout Option"},"content":{"rendered":"<p>I&#8217;ve had a lot of requests for workout options that can be performed at the station with minimal equipment.&nbsp; 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 (<a href=\"https:\/\/app.getresponse.com\/site\/zamzowfitness\/webform.html?wid=171805\" target=\"_blank\" rel=\"noopener\">for those following the 28-day Quickstart Program<\/a>) and\/or as a good workout to get the blood flowing.&nbsp;&nbsp; Give it a shot!<\/p>\n<p>This is a re-post from one of my more popular fire house workouts. &nbsp;Try this great interval at the firehouse (or any house), it doesn&#8217;t require a lot of equipment and is very short in duration yet effective.&nbsp; The work intervals can be adjusted to your level of fitness.&nbsp; Beginners should perform&nbsp;20 seconds of work followed by 40 seconds of rest for each exercise.&nbsp; Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (<a href=\"http:\/\/firerescuefitness.com\/how-do-you-define-firefighter-fit\/\" target=\"_blank\">Firefit)<\/a>&nbsp;athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.<\/p>\n<div style=\"clear: both; text-align: center;\"><object class codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\" data-thumbnail-src=\"http:\/\/i.ytimg.com\/vi\/MwNXef1rHoU\/0.jpg\" height=\"266\" width=\"320\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/MwNXef1rHoU?version=3&#038;f=user_uploads&#038;c=google-webdrive-0&#038;app=youtube_gdata\" \/><param name=\"bgcolor\" value=\"#FFFFFF\" \/><param name=\"allowFullScreen\" value=\"true\" \/><\/object><\/div>\n<div style=\"text-align: center;\"><strong><span style=\"color: blue;\">Click on the Video Above<\/span><\/strong><\/div>\n<p>Warm-up for 3 minutes with a walk or stairs then do:<br \/>Mountain climbers<br \/>Jumping Jacks<br \/>Run in place or jump rope<br \/>Burpees<br \/>Prisoner Squats<br \/>Side to Side (jumps or steps)<\/p>\n<p>Beginners should repeat 1 more time (2x total)<br \/>Intermediates repeat 2 more times (3x total)<br \/>Advanced repeat 3 more times (4x total)<\/p>\n<p>Cool down with 3 minutes of easy walking after you complete your circuits.<\/p>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve had a lot of requests for workout options that can be performed at the station with minimal equipment.&nbsp; 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&hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,113,109,68,206],"tags":[],"class_list":["post-720","post","type-post","status-publish","format-standard","hentry","category-best-firefighter-workout","category-fire-cardio","category-fire-house-workout","category-fire-rescue-workout","category-firefighter-workout-option"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-bC","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=720"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/720\/revisions"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}