About Express 20

Express 20 is a 20-minute circuit-style workout taught by our fitness coaches at the Fitness & Movement Clinic (FMC) in the Coburn Health & Wellness Center.

Fall 2019 Class Schedule

MondayTuesdayWednesdayThursdayFriday
Cardio (Treadmills)Strength (Cables)Cardio (Treadmills)Strength (Cables)Cardio (Treadmills)
11:3011:3011:3011:30
4:004:004:00
5:00
5:30

Express 20 Workouts

Express 20 Cardio Format (Treadmills) on Mondays, Wednesdays, & Fridays

Students should warm-up before class and meet the instructor by the equipment area at the exact start time.  

Start/Warm-Up 5 min, of moderate intensity to find their average pace(can utilitze HR monitors)
Interval 1: ↑ 45 seconds, increase your pace – work
Interval 2: ↓ 45 seconds, decrease pace – recover
Interval 3: ↑ 45 seconds, increase your pace – work
Interval 4: ↓ 45 seconds, decrease pace – recover
Interval 5: ↑ 1 minute, increase your pace – work
Interval 6: ↓ 1 minute, decrease pace – recover
Interval 7: ↑ 1 minute, increase your pace – work
Interval 8: ↓ 1.5 minute, decrease pace – recover
Interval 9: ↑ 1 minute, increase your pace – work
Interval 10: ↓ 1 minute, decrease pace – recover
Interval 11: ↑ 45 seconds, increase your pace – work
Interval 12: ↓ 1 minute, decrease pace – recover
Interval 13: ↓ 1 minute, decrease pace by .5 pace – recover
Interval 14: ↓ 2 minute, decrease pace by 2.0 – 2.5 pace – walking pace
Slow to Stop Last 45 Seconds

Express 20 Strength Format (Cables) on Tuesdays & Thursdays

Students should warm-up before class and meet the instructor by the equipment area at the exact start time.  

3 minute Equipment/Exercise Orientation
First Round – 45 seconds of work / 15 seconds of rest
1 minute Break
Second Round – 30 seconds of work / 15 seconds of rest