This is a re-post from one of my more popular fire house workouts. Try this great interval at the firehouse (or any house), it doesn't require a lot of equipment and is very short in duration yet effective. The work intervals can be adjusted to your level of fitness. Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise. Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (Firefit) athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.
Click on the Video AboveWarm-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.