Winter 2023 - 10

EMT & FIRE
3 Cardio-Specific Workouts for Firefighters
By Wesley Sykes, Managing Editor
C
ardiovascular fitness is crucial for firefighters,
as it allows them to perform physically
demanding tasks, such as carrying heavy
equipment, climbing stairs, and battling fires, with
ease and endurance. Regular cardio workouts
can help firefighters improve their cardiovascular
systems and endurance, allowing them to perform
their duties more efficiently and safely.
Here are three cardio-specific workouts that
firefighters can incorporate into their training
routine to boost their cardiovascular fitness and
endurance with minimal tools required:
1
Sprinting: Sprinting is a high-intensity, full-body
workout that can help firefighters improve their
cardiovascular fitness and endurance. To perform
10 | Tactical Training & Conditioning | Winter 2023
this workout, find a flat, open space and start by
sprinting for short distances at a high intensity. As
you get comfortable, increase the distance and
intensity of your sprints. This workout can be made
more challenging by incorporating obstacles, such
as cones or hurdles, into your sprinting routine.
2
Stair Climbing: Stair climbing is a high-intensity,
full-body workout that can help firefighters
improve their cardiovascular fitness and
endurance. To perform this workout, find a set of
stairs and start by climbing them at a moderate
pace. As you get comfortable, increase the speed
and intensity of your climb. This workout can be
made more challenging by carrying a weighted
backpack or wearing a weighted vest.
Winter 2023

Table of Contents for the Digital Edition of Winter 2023
