Shift Fitness: Crew Workouts for Firefighters


Many fire departments have a fitness program but it is sad to say that most of them don’t. The obesity rate for firefighters range from 70-80% and more firefighters die from heart disease than anything else. This can be easily reduced with proper fitness and nutrition education.


Firefighter shift fitness should incorporate circuit style workouts meaning minimal rest in between sets while utilizing many different exercises.

Why is circuit training the best option for shift workouts?

  • It increases work capacity meaning to be able to perform more work with less time needed to recover
  • It increases cardiovascular fitness and strength
  • It favors positive changes in body composition including BMI and body fat percentages
  • It builds comradery
  • It is easy to do with a minimum supply of equipment

Firefighter Furnace has created a circuit style workout program designed specifically for large shifts that can be done using minimal to no equipment.

Here are a couple examples:

Warm up

Each FF complete 3 sets (all the way through the list is one set)

20 Jumping Jacks

20 – 4 Count Mt. Climbers

20 Burpees

20 supermans

Warm up

Run 400 meters (200m is 135 paces so mark it with a cone and run back)

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

50 supermans


With an online subscription to Firefighter Furnace you will receive a shift workout designed for firefighters every three days and an individual strength and cardio program every day. Plus, 20% of all subscriptions are donated directly to the children’s burn foundation.

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