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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
The best schedule would be to perform M,T,TR,F in the order they are listed, since most people like to take it easy on the weekends. Supersets are utilized for this firefighter workout program to spur muscle growth, burn fat, and incorporate cardio throughout the firefighter workout.