{"id":762,"date":"2012-07-22T17:49:00","date_gmt":"2012-07-22T17:49:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/fire-station-workout-intervals-for-cardiovascular-fitness\/"},"modified":"2012-07-22T17:49:00","modified_gmt":"2012-07-22T17:49:00","slug":"fire-station-workout-intervals-for-cardiovascular-fitness","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2012\/07\/fire-station-workout-intervals-for-cardiovascular-fitness\/","title":{"rendered":"Fire Station Workout-  Intervals for Cardiovascular Fitness"},"content":{"rendered":"<p>I&#8217;ve had a lot of requests for workout options that can be performed at the station with minimal equipment.\u00a0 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=\"http:\/\/firerescuefitness.com\/fire-rescue-workouts\/\" target=\"_blank\">for those following the FRF Workout Programs<\/a>) and\/or as a good workout to get the blood flowing.\u00a0\u00a0 Give it a shot!<\/p>\n<p>This is a great interval to perform at the firehouse, it doesn&#8217;t require a lot of equipment and is very short in duration yet effective.\u00a0 The work intervals can be adjusted to your level of fitness.\u00a0 Beginners should perform\u00a020 seconds of work followed by 40 seconds of rest for each exercise.\u00a0 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> 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=\"\" width=\"320\" height=\"266\" 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\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/MwNXef1rHoU?version=3&amp;f=user_uploads&amp;c=google-webdrive-0&amp;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 \/>\nMountain climbers<br \/>\nJumping Jacks<br \/>\nRun in place or jump rope<br \/>\nBurpees<br \/>\nPrisoner Squats<br \/>\nSide to Side (jumps or steps)<\/p>\n<p>Beginners should repeat 1 more time (2x total)<br \/>\nIntermediates repeat 2 more times (3x total)<br \/>\nAdvanced repeat 3 more times (4x total)<\/p>\n<p>Cool down with 3 minutes of easy walking after you complete your circuits.<\/p>\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.\u00a0 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":[20,134,109,135,41],"tags":[],"class_list":["post-762","post","type-post","status-publish","format-standard","hentry","category-cardio-intervals","category-cardiovascular-fitness-firefighters","category-fire-house-workout","category-fire-station-workout","category-firefighter-fit"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-ci","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/762","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=762"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/762\/revisions"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=762"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=762"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=762"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}