Time to Exercise

Most firefighters, whether paid or volunteer, are employed 40-plus hours a week, This puts time on short supply.


5. Walk to Work
If at all possible, walk or bike ride to and from the firehouse. Of course, this only applies to those of you who live within walking or riding range. Be creative, use this strategy for whatever situations you can, such as walking to the bus or train station, grocery store, or picking up the kids at school.

6. Double Up
Create combination workouts that you can perform two or three times weekly. For example, put together 10 to 15 minutes of strength training with 20 or 30 minutes of cardio training two or three times a week.

7. Circuit Train
Combine strength training and cardio into one workout by performing a series of resistance exercises with very little rest between sets. In this way you can get the two-for-one effect of fat burning and muscle building in one 20 or 30 minute workout.

As firefighters, we owe it to ourselves, and the people we serve to keep our bodies in the best possible condition. Unfortunately, our busy lives can take over and prevent us exercising at all. Don't allow strict guidelines on when to exercise wind up as less exercise. Be flexible in your scheduling, and do what you can, when you can to get the most from any exercise program.


Michael Stefano is a 20-year veteran of New York City Fire Department, currently serving in the rank of captain, as well as author of The Firefighter's Workout Book, and creator of the Firefighter's Workout video.

He has been developing exercise programs for the firefighters he's worked with and the general public for the past seventeen years. His workout routines and articles have been featured on such internet giants as America Online, Yahoo!, eDiets, and iVillage.

"To find out more about The Firefighter's Workout Book, or get more of Captain Mike's fat burning, muscle building workouts, go to: www.firefightersworkout.com.