UW Fitness services offer once weekly Specialized Fitness Programs for staff and faculty. These once weekly programs run for 30-45 minutes starting at various times. 

Session start dates, times and fees

Start dates and session lengths vary.  See below for the details of each program.  

Start date Day Time Session length Program Availability Fees UW staff fees*
November 4th  Monday 12:15-12:45pm 6 weeks Express Core Spaces limited $70 $49
November 6th  Wednesday 12:15-12:45pm 6 weeks Express Gym Circuit FULL $70

$49

November 8th  Friday 12:15-1pm 6 weeks Indoor Bootcamp FULL $90 $63

*Staff registering for programs starting in October and November 2019 will receive a 30% discount.  This will use up the remaining Staff Excellence Fund subsidy. 

Cardio Kickstart: Kick your metabolism up with this energizing, fun, variety-filled cardio session. Challenge yourself with this cardio circuit that includes short intervals of biking, power walking/running on the treadmill, stepping, skipping, eliptical and more! With this kind of variety and plenty of encouragement, you will never have time to be bored with cardio!

Campus Boot Camp: Burn lots of calories, build strength and endurance and get some fresh air with this outdoor never-boring bootcamp! Learn how easy it is to use your environment in a creative way to get your body ready for fun summertime adventures. Note: Sessions will be held indoors in inclement weather.

Cycle & Sculpt: A 45-minute indoor cycling class that features high-intensity cardio and strength training set to an energetic playlist. The class format includes cardio interval training on the bike for 8 minutes followed by 5 minutes off the bike for full body strengthening, repeated 3 times!

Express Core: a quick 30-minute workout that focuses on building a strong and balanced core.   

Express Gym Circuit: Learn a quick 30-minute full body strength program that you can use at the gym!  The program includes a variety of equipment such as free weights, machines, cables, resistance tubing, exercise balls and more.  The same workout is repeated for the 6-week program so you can learn proper technique and see strength progression.

Express Home Workouts: Get new ideas for quick 30-minute full body workouts that you can do at home!  Each week, there will be a new program that requires minimal equipment.  At the end of the program, you will have 6 workouts that you can interchange to add variety to your home workouts.    

Fast and Effective Home Workouts: Learn effective exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. A great workout that targets your entire body and can be done at home. Workouts use body weight resistance and resistance tubing. All fitness levels welcome as exercises can be progressed to challenge anyone!

Fast and Effective Home Workouts II: All new exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. This is a great workout that targets your entire body in just 45 minutes and can be done at home. Workouts only require a stability ball and dumbbells. All fitness levels welcome as exercises can be progressed to challenge anyone!

Flexibility, Balance and Posture Training: Do you spend a lot of time sitting at your desk or working on a computer? Combat the dreaded slouched posture and tight muscles that develop from our often sedentary jobs and lifestyle. Encourage full range of motion in all major joints and learn effective posture training exercises to help you stand taller and move better. This is a gentle workout that includes dynamic movements and static stretching.

Indoor Boot Camp: This program involves a combination of traditional calisthenic and body weight exercises with interval training and strength training to give your body that extra push and calorie burn.  

Learn Effective Resistance Tubing Workouts: Learn how to use resistance tubing for an effective full body workout that is portable and inexpensive. All fitness levels welcome as exercises can be progressed to challenge anyone!

Learn to Exercise with the Stability Ball: Learn how to exercise using the stability ball for an effective full body workout that is easy to implement at home too. All fitness levels welcome!

Learn to Spin: Learn proper set up of the spin bike, training zones for cardiovascular exercise and a variety of spin drills. This is a great introduction to spinning that is sure to get you hooked!

Learn TRX Suspension Training: Learn how to use TRX straps for an effective full body workout that is easy to implement anywhere you can mount the TRX (at home in garage or basement, outside over soccer nets, at the gym, etc).

Learn Effective Core Training I: Learn a variety of safe and effective exercises to improve endurance in your abdominal and low back muscles. All fitness levels welcome as exercises can be progressed to challenge anyone!

Level II Core Training: Take your core training workout to the next level with exercises that will challenge your abdominal and low back muscles. This session is intended for those individuals who have completed some basic core training previously and are ready for more variety and progression.

Learn to Run: For those new to running or just starting out. Learn how to gradually progress running distance and speed to avoid injury while participating in weekly outdoor runs in a small group format. If you are keen to start running, you will find the motivation of a group is the way to go! *If you have chronic hip, knee or ankle problems, consider one of our lower impact options.

HIIT - High Intensity Interval Training: Learn what this latest fitness buzz word is all about. This cardiovascular workout will never be boring and will challenge you with various modes of exercise alternating work (high intensity) and recovery (low intensity) intervals. This HIIT program will take your training to the next level with cardio machines, agility ladder footwork drills, stair climbing, skipping, jumping and calisthenic exercises. Note: this is a high intensity workout intended for those individuals who have a base level of fitness. If just beginning exercise, try one of our other exercise programs.

Power in Pairs: Partner Resistance Training: Learn effective resistance exercises that can be done with a partner and minimal equipment. Sign up with a workout buddy or on your own and we'll provide the partner! This is a fun and effective workout that you can do at home or at the gym, and a great way to stay motivated and on track by exercising with a friend.

Road Ready: Get ready to hit the road this Spring.  Whether you're training to ride outdoors or just want to improve your cardiovascular fitness, this upbeat, indoor cycling class is geared to all fitness and cycling levels. This cardiovascular workout includes all the usual drills but in a non-intimidating setting with a qualified instructor.

Rock the Walk with the Nordic Pole Technique: Take your walk to the next level of intensity! Nordic Pole Walking has been huge in Europe for quite some time and North America is finally catching on. Pole walking increases the intensity of walking significantly by using the upper body to help propel you forward. Learn proper technique for pole walking in a small group format. Pole walking instruction will take place right outside our facility on campus. Poles provided for use during sessions.

Registration

  1. Please email fitness@uwaterloo.ca and inform us which session you would like to join. Once we receive your email request, we will contact you to confirm participation provided the session you selected is available.
  2. Send or drop off full payment for the selected session to UW Fitness, LHI in order to reserve your spot. Spots cannot be reserved until payment is received.
  3. If you are new client with us, please print and complete the Get Active Questionnaire (GAQ). If you answer YES to any question, please read the Get Active Questionnaire Reference Document for advice on what to do. Bring completed GAQ to initial pre-screening or send at least one week prior to your session start date to UW Fitness, LHI.
  4. If you are a new client with us, please print and complete the Information and Consent Form. Bring the completed consent form with you to your initial pre-screening or send at least one week prior to your session start date to UW Fitness, LHI.

Cancellation Policy

Full payment in advance is required to confirm your registration. Fees will not be prorated for missed sessions.

If you withdraw after the first class of a session (for either Small Group Personal Training or Specialized Fitness Programs), we can apply credit towards alternate or future sessions if they are available ONLY if there is a medical reason for withdrawing. We may require a note from your physician to qualify for the credit. Refunds will not be issued at any time.