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Updated: Oct 9, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
High Intensity Functional Training (HIFT) Improves Fitness in Recruit Firefighters
Annmarie Chizewski1, Allyson Box2, Richard M Kesler2,3
1Department of Sport and Exercise, College of Education, Benedictine University, Lisle, IL 60532, USA.
Background:
Firefighting is a strenuous profession requiring adequate levels of fitness for effective job performance. Providing firefighters with a safe and effective fitness program is essential for optimal performance. The purpose of this project was to examine changes in various parameters of physical fitness and firefighter ability following a 7-week high intensity functional training (HIFT) program.
Methods:
Participants were male firefighter recruits (N = 89; age = 27.1 ± 4.2 years, height = 1.78 ± 0.1 m, BMI = 28.1 ± 4.2) enrolled in a Basic Operations Firefighter Academy. Fitness and firefighting ability (via the Academy Firefighter Challenge) were assessed at Weeks 1 and 7 of the Academy.
Results:
Significant improvements in both fitness and firefighter ability were seen following the HIFT program. Specifically, fitness (BMI, cardiovascular fitness, muscular endurance) improved significantly [Hotelling's T2 = 8.98, F(5, 84) = 150.92, p < 0.001, η2 = 0.90]. Firefighter ability also improved significantly [Hotelling's T2 = 3.95, F(7, 88) = 46.26, p < 0.001, η2 = 0.80].
Conclusions:
Following a 7-week Basic Operations Firefighter Academy that included daily HIFT, significant increases in fitness and firefighting ability were observed. These findings suggest that HIFT appears to be an effective means of improving fitness and firefighting ability in recruit firefighters.
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