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Updated: Aug 8, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Utilizing multimodal high-intensity interval training for a firefighter training academy during the COVID-19 pandemic
Zachary A Mang1, Eric D Vigil1, Jason R Beam1
1Occupational Safety and Health, Los Alamos National Laboratory, Los Alamos, NM, USA.
Background:
Firefighters typically undergo a 16-24-week training academy during which they perform a variety of traditional exercise programs such as cardiovascular, resistance, and concurrent training. Because of limited facility access, some fire departments seek alternative exercise programs, such as multimodal high-intensity interval training (MM-HIIT), which essentially combines resistance and interval training.
Objective:
The primary purpose of this study was to assess the effect of MM-HIIT on body composition and physical fitness in firefighter recruits who completed a training academy during the coronavirus (COVID-19) pandemic. A secondary purpose was to compare the effects of MM-HIIT to previous training academies that implemented traditional exercise programs.
Methods:
Healthy and recreationally-trained recruits (n = 12) participated in 2-3 days/week of MM-HIIT for 12 weeks and had several components of body composition and physical fitness measured before and after the program. Because of COVID-19-related gym closures, all MM-HIIT sessions were performed outdoors at a fire station with minimal equipment. These data were retroactively compared to a control group (CG) that previously completed training academies with traditional exercise programs.
Results:
Subjects in the MM-HIIT group significantly improved several components of body composition and fitness, including fat mass, fat-free mass, body fat percentage, aerobic capacity, and muscular endurance. Moreover, there were no significant differences for any dependent variable when MM-HIIT was compared to the CG.
Conclusion:
These results suggest that MM-HIIT may serve as an effective substitute for traditional concurrent training paradigms that are typically used for firefighter academies.
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