Workouts
Hot-zone-inspired training plans built for responders — and anyone who believes in staying ready.
15-Minute Starter Workout
No gym. No equipment. No excuses.
2-Minute Warm-Up
- March in place
- Arm circles
- Bodyweight squats
10-Minute Circuit
Complete as many safe rounds as you can:
- 10 push-ups
- 10 sit-ups
- 10 bodyweight squats
- 10 step-back burpees
- 20-second plank
3-Minute Finish
- Walk and breathe
- Light stretching
Start slow · Use good form · Build each week
Hot Zone Fitness Test
Train smart. Hydrate. Scale as needed.
Strength
- 25 hand-release push-ups
- 10 equipment squats
- 60-second plank
Work Capacity — 3 rounds
- 200-meter run
- 50-ft hose drag
- 40-yard farmer carry
- 10 burpees
Endurance
- 1-mile run or walk
Goal: finish strong and record your time.
Train in workout clothes — never in an active hot zone.
Need a plan scaled to you? Contact Hazmatathletics2026@gmail.com