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 2020 Class Schedule

Express 20 will not be available during our limited operations period at the FMC.

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