One of my favorite programs in the new Mission Ready Conditioning System is called Fire Breather.

The idea behind Fire Breather was simple — a conditioning plan you could run alongside your kettlebell or strength workouts to torch extra calories, boost cardio capacity, and even drop body fat without having to overhaul your diet.

I originally built it while training for ultra-distance Spartan races.
The more I followed this structure, the more I noticed something wild: I was trimming down and getting into the best shape of my life without counting calories or cutting carbs.

Fire Breather became my go-to way to maintain peak conditioning, mental toughness, and work capacity year-round.

Now — heads-up — this one’s not a casual “10-minute home workout.”
It’s real work. You’re layering meaningful cardio and conditioning on top of your strength training.
But if you’re up for it, it’s powerful stuff.

Here’s a quick look at what a Fire Breather week looks like (you’ll burn up to 900 calories in some of these!):

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DDay 1 – Hills (HIIT Day)

• 12 × 60-second uphill sprints with 2-minute walks between
• Duration: ~36 minutes total (including rest)
• Intensity: Very high (90–100% effort intervals)
  — Est. Calorie Burn: 450–700 kcal
  (closer to 700+ for larger athletes or full sprints on steep inclines)

Day 2 – “Roadwork 2.0” (70-Minute Aerobic + Calisthenics)

• Duration: 70 minutes
• Intensity: moderate steady-state + 5× short bodyweight bursts
  — Est. Calorie Burn: 600–900 kcal
  (most users in your 40+ demographic average 700–800 kcal if maintaining 130–150 bpm)

Day 3 – Bodyweight Circuit (HIIT Day 2)

• Duration: ~35 minutes (5×5-min rounds)
• Intensity: high, full-body movements with short rests
  — Est. Calorie Burn: 400–600 kcal
  (leaner / smaller athletes ~400; larger or more conditioned ~600+)

Day 4 – Recovery Cardio (50-Minute Aerobic)

• Duration: 50 minutes
• Intensity: conversational pace, 60–70% HRmax
  — Est. Calorie Burn: 300–450 kcal

Total Weekly Burn Potential

If someone completes all 4 workouts:
≈ 1,800–2,600+ calories per week
—and that’s purely from the Fire Breather sessions, not counting regular kettlebell or strength training.

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That’s one week — and it works.

If you like the look of this, you’ll love the full Mission Ready Conditioning System, which includes Fire Breather plus 11 other minimalist, bodyweight, and single-kettlebell training programs you can do anywhere.

Check it out here 👇

Access to “Mission Ready Conditioning” System

The Hook:
Build Field-Ready Strength, Endurance & Resilience — Using Primarily Bodyweight Training (and One Optional Kettlebell)
A Complete No-Gym System for Men & Women 40+ Who Want to Stay Lean, Strong & Capable — Anytime, Anywhere

Author:
Forest Vance, MS Human Movement | CPT | RYT-200

What You Get:
– Road Warrior Workout – 4-week, travel-tested total-body plan
– Zero Equipment Fat-Loss Plan – 4-week no-gear shred system
– Firebreather Conditioning System – 5-week hybrid HIIT + cardio plan
– Mission 100 Push-Ups – build to 100 consecutive push-ups
– 5 Pistol Squats Report – progressions for true single-leg strength
– 5 One-Arm Push-Ups Report – upper-body power and control
– 5-Minute Abs – old-school bodybuilding-style core training
– Kettlebell + Bodyweight Beatdown – hybrid conditioning classic
– Kettlebell + Bodyweight Power Circuit Workout – explosive full-body power
– Kettlebell Challenge Workouts – 12 legendary short challenge sessions
– Total Body Abdominal Annihilation – hybrid strength + conditioning finishers
– Functional Flexibility Secrets – OG recovery and mobility system

Access to “Mission Ready Conditioning” System:

→ Mission Ready Conditioning System

– Forest Vance
MS Human Movement | CPT | RYT-200
Former Pro Football Player | Founder, FVT Warrior Wellness