Are you ready to BURN?
Welcome to your Fire Drill!
Fire Drills are high intensity cardio workouts that you can do just about anywhere. No equipment is required, but you need to bring your A-game! And the BEST part? They’re only 16 minutes long!
This is the first of TWO Fire Drill workouts from your 16 Day Dorm Room Challenge! Stay tuned for your full calendar and all 16 (yup, 16!) workouts. All workouts are 16 minutes long or less.
Is 16 minutes enough? HELLS YES! But they need to be jam packed with intensity. Intensity is all about how it feels, and is different for everyone. Choose the right intensity and modifications for your level, and you’ll get a great workout, whether you’re a beginner or an advanced exerciser.
Remember, cardio is ALL about heartrate: not about the exercises you do (for those of you who are stuck on jogging & the elliptical).
The more muscles you use, the faster you go, the deeper your movements, the more intense of a cardio burn you’ll get. This workout is designed to maximize the muscles you’re using, boost your heart rate for short intervals, and recover while still working.
FIRE DRILL: 16 Minute Cardio Breakdown
This workout can be done a few different ways: in timed intervals (30 seconds per exercise, with 10 seconds rest between them), as an AMRAP (as many rounds as possible in 16 minutes) or 4 rounds for time (if you want to go your own pace).
*See below for scaled rep suggestions for beginner, intermediate & advanced exercisers.
Dorm Room Modifications! Get an intense workout WITHOUT the jumps.
Whether you’re a beginner or simply can’t jump around in your room, low impact modifications are provided for each and every exercise. Low IMPACT does NOT mean low INTENSITY: move as quick as you can, expand your range of motion (deeper, wider, bigger) and stay light on your feet.
HOW TO DO IT