4 Minute Miracle Workout

Tight on time?

Don't give up on your workout today. If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits.

What is this 4-minute miracle workout? 

Tabata.

Tabata is a specific style of interval training that has you alternating between:

  • 20 seconds of the highest intensity you can handle (all-out effort)
  • 10 seconds of total rest (no movement)

You repeat the 20-second "hard" intervals and 10-second "recovery" intervals for a total of eight rounds, which equals just four minutes.

Research shows that athletes who performed these specific time and intensity intervals saw significant increases in fat burning, increases in metabolic rates, and improvements in cardiovascular fitness that were comparable or better to exercisers who go for longer, more sustained workouts.

While no one would recommend that you swap out that hour on the treadmill for a four minute workout all the time, Tabata intervals are easy to incorporate into your existing cardio plan or a way to squeeze in a workout that still makes a big difference if you're really short on time. Personally, I'd recommend no more than three Tabata-style interval sessions per week (along with the inclusion of more traditional and longer-lasting cardio workouts).

Here are some ideas to help you incorporate Tabata intervals into your workouts.

  • ON THE BIKE: Sprint with high resistance for 20 seconds, then recover with leg speed as slow as possible for 10 seconds. Repeat for a total of four minutes.
  • ON THE TREADMILL: Sprint as fast as possible for 20 seconds, then recover by walking or standing still for 20 seconds. Repeat for a total of four minutes.
  • WITHOUT EQUIPMENT: You can do "all-out" efforts of jumping jacks, burpees, mountain climbers, box jumps, jumping rope, high-knee jogging in place—any activity that gets your heart rate up will work for 20 seconds, followed by 10 seconds of total rest. You can stick to four full minutes of one move OR alternative between a few. It doesn't matter what you're doing—as long as you are pushing yourself to your highest possible intensity. Repeat for a total of four minutes.
  • OUTDOORS: Run or sprint (on a flat or up a hill) for 20 seconds, then recover by coming to a complete stop. Repeat for a total of four minutes.
  • ON DVD: Check out these titles by one of my favorite fitness trainers, Amy Dixon: "Breathless Body" has countless rounds of no-equipment-needed Tabata drills that will Kick. Your. Butt. Her newest title "Breathless Body Volume 2: The Edge" is now available and follows a similar format. I cannot wait to try this one myself!

The great thing about Tabata is that YOU control the intensity of your intervals. You go as hard as you can feasibly go—that's what it takes to get the benefit. So even if that is 20 seconds of power walking, you're doing it right. Cater it to your own level.

As a standalone workout, Tabata is great way to fit in a nice fitness challenge (and calorie burn) when you're too busy to do anything that takes longer than 5-10 minutes. It gives you a big bang for your fitness buck.

And as a way to up the ante of your regular workouts, try incorporate a 4-minute round of Tabata 1-3 times a week into your runs, walks, or other cardio workouts to take your fitness to the next level. It could be just the thing you need to bust that plateau and start seeing the pounds drop off again.

  • October 22, 2021

    Capacity Limits

    With the Ontario Government's announcement today about the changing of restrictions for gym capacities, Western Sport and Recreation will be reviewing the new information in collaboration with Western Administration and looking at possible impacts on our programming. We will post more information on our website as it becomes available. At present, there are no changes to our reservation system.  (Read full entry)


  • October 16, 2021

    Indoor Fitness Classes 2021

    Group fitness classes are moving indoors! Starting Sunday October 17 we will be offering indoor group fitness classes. For the first week you can try as many classes as you like for free, however as of Sunday October 24, 2021 you will need to have a specific fitness membership to attend.  (Read full entry)


  • October 5, 2021

    Campus Recreation Fall Hours

    Hours of operation for the Western Student Recreation Centre for the Fall 2021 are posted on the main page of the website, on the right sidebar. Regular hours, Thanksgiving weekend hours, as well as hours for Fall Reading Week are now posted. (Read full entry)


  • UPDATED September 18, 2021

    FAQs Fall 2021

    FAQs for Western Campus Recreation in-person programming. The Western Sport and Recreation team is excited to support in-person student programming while meeting provincial, local health and university guidelines and providing robust cleaning and safety protocols. For more information and FAQs visit this page. (Read full entry)


  • September 15, 2021

    Outdoor Fitness Classes Fall 2021

    Western Campus Recreation is pleased to be able to offer outdoor fitness classes for students with current memberships. Offerings will include classes like Bootcamp, Pilates and Yoga. Outdoor fitness classes are free for the fall, and only open to students with current memberships.  (Read full entry)


  • September 23, 2021

    Swimming Lessons

    Check out our swimming lesson options that start next week. We are offering private lessons only at this time - 5 weeks - open to Western students with current fall memberships only. (Read full entry)


  • September 10, 2021

    2021 Fall Intramurals

    Registration for Outdoor Fall Intramurals & Esports Intramurals are now open. Sports include: BEACH VOLLEYBALL, FLAG FOOTBALL, FLAG RUGBY 7s, ICE HOCKEY, SLO-PITCH & 3-PITCH SOFTBALL, SOCCER & 7-ON-7 SOCCER, SPIKEBALL, ULTIMATE FRISBEE. For more information visit Intramurals on this webpage or click on this article.     (Read full entry)


  • September 3, 2021

    Campus Recreation Fall 2021 Programming

    Western Campus Recreation reopens today to all Western students will a current fall membership, after 3 days of training for its new and returning staff. Hours of operation will expand starting Monday Sept 6, see main page of website at www.uwo.ca/campusrec for more details. Lockers are for DAY USE ONLY. Reservations are required for in-person workout spaces and outdoor classes.  (Read full entry)


  • Aug 30, 2021

    WSRC Closed for Staff Training

    The WSRC will be closed Monday August 30 - Thursday September 2 for our annual all-staff training. We will reopen on Friday, Sept 3. And additional programming and services will resume next week. Watch for more details.  (Read full entry)


  • August 3, 2021

    Spikeball Summer Intramural Tournament

    Registration for Summer Intramural Spikeball Tournaments are open now. We have Men's, Women's and Co-Ed teams available. Registration for the Men's and Women's closes on Monday, August 9 at 11:59pm. Registration for the Co-Ed Teams close on Monday, August 16 @ 11:59pm. Tournaments will take place outdoors. WINNING TEAM GETS PURPLE SHIRTS (Read full entry)


  • July 14, 2021

    Campus Recreation Open to Students enrolled in a Summer Course or Term

    With the province of Ontario moving into Step 3, Western Campus Recreation is excited to be able to reopen some indoor facilities for programming for current Western students who are taking a summer course or enrolled in a summer term. PLEASE NOTE: The WSRC is only open to current spring/summer students. Access will not be permitted to others at this time and we will not be selling memberships.  (Read full entry)


  • June 24, 2021

    NOW Hiring for Fall/Winter Student Roles

    Sport and Recreation is hiring NOW for a large variety of Fall/Winter roles! Apply now for student positions starting this Fall 2021. Applications for positions will start to open June 22, 2021. Most positions will be posted for 45 days. Sport and Recreation has a wide range of employment, volunteer and work-study opportunities. Visit this article for more information on available roles and how to apply.  (Read full entry)


  • June 12, 2021

    Outdoor Fitness Classes

    With the province moving forward with reopening, Western Campus Recreation is excited to be able to offer some outdoor fitness classes, starting the week of June 14. Offerings will include classes like Bootcamp, Pilates and Yoga. Outdoor fitness classes are free for the summer and only open to current Western students enrolled in a Summer 2021 course.  (Read full entry)


  • June 10, 2021

    Summer 2021 Digital Programs

    Live digital fitness classes throughout the week, esports intramurals, Learn to Run - virtual program, and pre-recorded active living and informational videos, we hope you will check out our new Spring/Summer offerings and join us for some Mustangs active-living and community connections. All our Spring/Summer digital classes are open to the Western campus community. For information about campus openings and closures visit https://www.uwo.ca/coronavirus/updates/index.html#  (Read full entry)


  • April 14, 2021

    Summer 2021 Esports Intramural Leagues

    Western Mustangs Esports Online Intramurals are happening again, starting May 2021. We're always committed to providing intramural activities any way we know how, and we’re hosting online gaming as a means to offer alternative programming. Want to try something new? Or looking for a good distraction?  (Read full entry)


  • April 8, 2021

    Learn to Run - Virtual Program

    The purpose of the 5km Learn to Run training program is to prepare you to be able to run 5km without walking. The best news? No prior running experience is necessary to learn how to train for a 5km. If you can walk and run, you can finish this program. Click here for more info.  (Read full entry)


  • April 1, 2021

    WSRC, TRAC and Facility Closures

    As the Ontario government is moving the province into an 'emergency break', we will be temporarily closing our indoor facilities including the Western Student Recreation Centre (WSRC) and Thompson Athletic and Recreation Centre (TRAC). Robust digital programming will continue in Campus Recreation and Sport. More information will be updated here as it becomes available.  (Read full entry)


  • March 31, 2021

    We're Hiring for Summer and Fall/Winter Student Roles!

    Sport and Recreation is hiring now for a large variety of spring/summer roles! We will be hiring hundreds of student staff for summer roles like fitness attendant, membership services, event staff, statistician coordinator and more. See https://recruit.uwo.ca/ for current roles. More to be posted over the next couple of weeks.  (Read full entry)


  • March 29, 2021

    March is Nutrition Month

    Hey #Mustangs! Are you looking for an inexpensive, healthy meal inspiration? Learn to make Tofu Scramble, Black Bean Casserole, Sweet Potato Brownies and Black Bean Nachos! Even better, all of these recipes are budget friendly and made with limited ingredients! Click here for more info.  (Read full entry)


  • March 10, 2021

    WSRC Pool Reopens for Swimming Reservations

    We are excited to announce that the pool in the Western Student Recreation Centre opens for swimming reservations starting Thursday, March 11. For more information about detailed new procedures, policies and a link to make reservations, click on this article. (Read full entry)


  • February 19, 2021

    Indoor Skating and Jogging - Reservations Required

    Indoor Skating and Jogging in the Thompson Recreation Athletic Centre begins for interested Western students on Monday, February 22. Reservations are required and will open on Saturday, February 20. Masks are required at all times. For more information and requirements, visit this page. (Read full entry)


  • February 16, 2021

    FAQs: Campus Recreation Phased Reopening of WSRC and TRAC in-person programming

    Western Campus Recreation will be starting a phased reopening on Monday, February 22. Bookings for those spaces will open on February 20. The Western Sport and Recreation team is excited to start with a phased reopening of the WSRC for in-person student programming while meeting provincial guidelines and providing robust cleaning and safety protocols. Masks must be worn at all times while in the facilities. For more information and FAQs visit this page. (Read full entry)


  • January 5, 2021

    Mustangs Winter 2021 Digital Programming

    From live digital fitness classes every day, esports opportunities, to pre-recorded active living and informational videos, we hope you will check out our offerings and join us for some Mustangs active-living and community connections. All our online Winter digital classes are FREE for the Western campus community. For information about campus openings and closures visit https://www.uwo.ca/coronavirus/updates/index.html#  (Read full entry)


  • Dec 22, 2020

    Happy Holidays

    All indoor campus sport and recreation facilities will close December 22 at 6:30 p.m., however pre-recorded digital fitness classes are available throughout the break and live virtual programming will resume January 11, 2021. Limited in-person outdoor athlete training will resume January 11, coaches will reach out to athletes to confirm. For more information about when the University will reopen for in-person, please visit https://www.uwo.ca/coronavirus/updates/dec22.html  (Read full entry)


  • December 11, 2020

    Holiday Digital Programming

    We are offering digital programming over the exam period and the holidays, December 12 - January 10, which includes pre-recorded active living, fitness and informational videos. We hope you will check out our offerings and join us again in January for LIVE Fitness Classes. Esports intramural registration is also now open for January. Campus Recreation and our facilities are closed for in-person programming from December 23 - January 10. (Read full entry)


  • December 1, 2020

    Esports Intramurals

    Western Mustangs Esports Online Intramurals are happening again, starting January 2021. We're always committed to providing intramural activities any way we know how, and we’re pursuing online gaming as a means to offer alternative programming. Who couldn't use a good distraction? (Read full entry)


  • November 20, 2020

    Revised Schedule for Live Digital Classes

    Western Campus Recreation has revised its schedule for live digital classes starting Monday, November 23, due to instructor availability. The new schedule is posted on our site now.  (Read full entry)


  • November 12, 2020

    Open Skating and Jogging

    In the first phase of our reopening, reservations are limited to Western Students. Participants must have a Fall 2020 active Western Student Membership in order to participate. Reservations are available 5 days prior to the time slots. Registration opens Wednesday, November 11, 2020 online at shop.westernmustangs.ca (Read full entry)


  • October 27, 2020

    FAQs: Campus Recreation Phased Reopening of WSRC in-person programming

    Western Campus Recreation will be starting a phased reopening on Monday November 2, just in time for Fall Reading Week. The Western Sport and Recreation team is excited to start with a phased reopening of the WSRC for in-person student programming while meeting provincial guidelines, reducing capacity, and providing new and robust cleaning and safety protocols. (Read full entry)


  • October 13, 2020

    Learn To Run - A Virtual Program

    We are excited to introduce a brand new virtual program for Fall 2020. The purpose of the 5km Learn to Run training programs is to prepare you to be able to run 5km without walking. The best news? No prior running experience is necessary to learn how to train for a 5km. If you can walk and run, you can finish this program. The training programs includes several short sessions during the week of only about 30 minutes each. You'll do a run-walk combo, alternating between running and walking segments to build up your endurance. Give it a try and you might just meet your goal and finish a 5km.  (Read full entry)


  • October 6, 2020

    Mustangs Fall Digital Programming

    We are offering digital programming across all our departments throughout the Fall: Campus Recreation, Sport, and Spirit & Connection. From live digital fitness classes every day, esports opportunities, to pre-recorded active living and informational videos, we hope you will check out our offerings and join us this Fall for some Mustangs active-living and community connections. All our online Fall digital classes are FREE for the Western campus community.  (Read full entry)


  • September 29, 2020

    Mustangs Fall Esports - DEADLINE EXTENDED

    This is an unprecedented time for campus intramurals across the country. We're always committed to providing intramural activities any way we know how, and we’re pursuing online gaming as a means to continue programming and keep our members engaged in new ways. Registration has been EXTENDED and now closes Wednesday, Sept 30 at 11:59pm. (Read full entry)


  • September 17, 2020

    Western Student Recreation Centre and TRAC CLOSED

    As the University is reverting back to Phase 3 of the Return to Campus Plan, we will therefore be pausing our in-person services and temporarily closing our facilities, in Campus Recreation and Sport. Digital Programming will continue. More information can be found at www.uwo.ca/coronavirus. For more information about our digital programming please see https://www.uwo.ca/campusrec/news/2020/Fall_Digital_Classes.html  (Read full entry)


  • September 7, 2020

    Workout Pod Information

    Campus Recreation has reconfigured our spaces to enhance physical distancing and safety measures. We have created workout 'pods' that are physically distanced from each other. We have included here the configuration of the upstairs gyms and what is contained in each individual workout pod. We also will have pods set up in our Weight Room and Cardio Room spaces to start. (Read full entry)


  • August 31, 2020

    No fitness classes week of September 1-7

    The Western Sport and Recreation team has been busy preparing Return to Sport and Facility Reopening plans. We are excited to reopen for students while meeting provincial guidelines, initially reducing capacity, and providing new and robust cleaning and safety protocols. We will not have any fitness classes Sept 1-7 for staff training and to get things ready for our reopening on September 7. In-person and digital Fitness Classes will begin the week of September 8.  (Read full entry)


  • August 25, 2020

    Campus Recreation and Sport Facilities

    The Western Sport and Recreation team has been busy preparing Return to Sport and Facility Reopening plans. We are excited to reopen for students while meeting provincial guidelines, initially reducing capacity, and providing new and robust cleaning and safety protocols. New information has been posted in our updated FAQs.  (Read full entry)


  • July 10, 2020

    NEW Mustangs Digital Summer Series

    We are offering digital programming across all our departments throughout the summer: Campus Recreation, Sport Western, Sport, and Spirit & Connection. From live in-person fitness classes every day, webinars on various sports topics, announcements about new recruits and award winners, to pre-recorded active living and informational videos, we hope you will check out our offerings and join us this summer for some Mustangs active-living and community connections. All our online live classes are FREE for the summer.  (Read full entry)


  • July 15, 2020

    WSRC Reopening Plans

    The University is currently considering proposals for the reopening of various spaces on campus, and Campus Recreation and the WSRC is in Phase 4 of the University plan https://www.uwo.ca/coronavirus/return.html. We're hopeful that spaces, including but not limited to outdoor, may be able to open earlier, as the province has now moved into Phase 3. More information will be posted here as available.  (Read full entry)


  • June 26, 2020

    No classes Canada Day

    Happy almost Canada Day. There will be no digital classes on Canada to allow our staff to have a well deserved break. We will be back with our regular digital class schedule on July 2.  (Read full entry)


  • June 12, 2020

    Pool Closure

    The June 8 announcement by the Ontario government regarding phase 2 allowed for some pools to reopen in London effective June 12. However, given that Recreation Centres and Gyms are not part of Ontario's phase 2, and our pool is within the Western Student Recreation Centre, we do not have a confirmed date for reopening at this time. Any updates will be posted on the Western Campus Recreation website.  (Read full entry)


  • May 6, 2020

    Social Connections

    This Mental Health Week, let us say more than just “I’m fine.” Let’s have real conversations with our friends, neighbours and coworkers about how we’re all really doing. We’re in this together. Also check out: Massage Mondays - with Western Campus Recreation RMT (Registered Massage Therapists) Trainer Tuesdays - with Western Campus Recreation Personal Trainers Watch for future series to launch: Throwback Thursdays, Fun Fridays. #staywell #westernmustangs  (Read full entry)


  • May 1, 2020

    NEW May Fitness Class Schedule - Staying Active At Home

    Looking for ways to stay active while staying at home and working on your physical distancing? All our online live classes are FREE for the summer. Sports and Recreation wants our Mustangs to be able to stay active, so our Western Campus Recreation Fitness is LIVE on Instagram @Western_Rec every day, and on Zoom - Mondays and Thursdays for Cardio Dance. Check out our schedule.  (Read full entry)


  • Last updated: July 28, 2020

    COVID-19 UPDATE and Q&A

    Western University is continuously monitoring the situation in conjunction with the Middlesex London Health Unit and the Public Health Agency of Canada. The University is providing regularly updated information at https://www.uwo.ca/ (Read full entry)


  • April 29, 2020

    How to Create a Personal Wellness Retreat at Home

    What better time than now to create your own personal wellness retreat at home. No travel, donning masks or remaining 2 metres apart from others; just relaxation, self-care, healthy meals, physical activity, and all your favorite wellness treatments. Also check out: Massage Mondays - with Western Campus Recreation RMT (Registered Massage Therapists) Trainer Tuesdays - with Western Campus Recreation Personal Trainers Watch for future series to launch: Throwback Thursdays, Fun Fridays. #staywell #westernmustangs  (Read full entry)


  • April 24, 2020

    NEW Campus Rec Reachouts

    Looking for new ways to stay active and de-stress while staying at home? Sports and Recreation wants to provide our Mustangs with many different resources to support you while you are away from campus. In addition to our Western Campus Recreation Live Instagram Fitness series, with classes each day, we are launching the new Campus Rec Reachouts Video Series. Video Series Launched so far: Massage Mondays - with Western Campus Recreation RMT (Registered Massage Therapists) Trainer Tuesdays - with Western Campus Recreation Personal Trainers Watch for future series to launch: Wellness Wednesdays, Throwback Thursdays, Fun Fridays. #staywell #mustangs  (Read full entry)


  • April 16, 2020

    NIRSA Annual Service Award Recipient

    Congratulations to Jenna Smith, Manager, Aquatics, Membership Services, Dance, and Drop In Programs for winning the 2020 NIRSA Professional Service Award!  (Read full entry)


  • April 8, 2020

    Esports Online Tournament

    Western Mustangs Esports Online Multi-day Tournaments are happening in April 2020. FREE Registration This is an unprecedented time for campus intramurals across the country. We're always committed to providing intramural activities any way we know how, and we’re pursuing online gaming as a means to continue programming and keep participants engaged through this difficult time. Who couldn't use a good distraction? Costs for Tournaments: FREE Tournaments: 1. Xbox (only) - FIFA20 2. PS4 (only) - NHL20 3. Nintendo (only) - Super Smash Bros. Ultimate  (Read full entry)


  • March 17, 2020

    COVID-19 UPDATE and Q&A

    Western University is continuously monitoring the situation in conjunction with the Middlesex London Health Unit and the Public Health Agency of Canada. The University is providing regularly updated information at https://www.uwo.ca/ (Read full entry)


  • February 29, 2020

    Unified Championship

    12 teams from across the province converged on Western on Saturday morning as the university hosted the first ever University/College Unified Basketball Championship in partnership with Special Olympics Ontario and NIRSA.  (Read full entry)


  • February 14, 2020

    Nutrition Workshop

    Do you want to learn more about exercise nutrition and how you what you eat affects your performance? ⁣Join us on Wednesday March 4th for a FREE Nutrition and Exercise 101 workshop to talk all things exercise nutrition.  (Read full entry)


  • February 2, 2020

    Looking for a Great Part-Time Student Job?

    Jobs are posted NOW for many different Mustangs student roles for Summer 2020 and Fall/Winter 2021. Check out www.westernmustangs.ca/jobs for more information. Apply now and become a part of this incredible team. (Read full entry)


  • Rowan's Law

    Rowan's Law

    Concussion Awareness: Preventing injuries is important to keeping people active throughout their lives. Some injuries are easy to see and treat but what about an injury inside the head? Brain injuries, such as concussions, don’t show on the outside and are not always obvious. Even when you can’t see the injury, a person with a concussion still feels the effects and needs the proper care to get better. This resource will help you learn more about concussions so you can keep yourself and others active and safe – whether you’re an athlete, student, parent, coach, official or educator. (Read full entry)


  • January 17, 2020

    Massage Therapy at the Rec Centre

    Massage Therapy provides many physical, mental and emotional benefits, including reduced anxiety levels, loosened muscles, and a relaxed feeling of wellbeing. And Massage Therapy is available at the Rec Centre (WSRC). Fun Fact: your student or faculty/staff insurance plan covers massage therapy (please check the details of the plan to confirm coverage levels). (Read full entry)


  • January 14, 2020

    WSRC (Rec Centre) Steam Shutdown Jan 15

    Facilities Management has planned an emergency steam shutdown for tomorrow, Wednesday, January 15 in the morning. As a result, the WSRC will not have hot water from 6-8:30am which will impact our showers and the pool will also be closed during this time. We apologize for the inconvenience this causes any members.  (Read full entry)


  • January 9, 2020

    Winter Intramurals

    Registration will close for Winter Intramurals on Monday, January 13th at 11:59pm. Taking part in intramural sports is a great way to get involved in University life at Western. Whether you like to participate at the competitive or recreational level, we offer a full range of activities that will pique your interest.  (Read full entry)


  • December 9, 2019

    FREE Fitness Class

    Limited Time Offer: Register for 2 fitness classes for the Winter Term (Start in January) and get an additional 1 class for free. Offer expires December 21, 2019. Registration is only avaialble in person at the Rec Centre Welcome Desk (WSRC). Come get active Mustangs! (Read full entry)


  • November 22, 2019

    Hours of Operation

    Campus Recreation has adjusted hours for during December, and also for over the December-January Holiday Break. Although Western University is closed from Dec 22-Jan 1, Campus Recreation will be open some days during this break. These hours are available now to view on the main Campus Recreation webpage. To view the Western Holiday schedule, please visit https://www.uwo.ca/hr/holiday_schedule.html (Read full entry)


  • November 8, 2019

    Unified Basketball Tournament

    Campus Recreation will be holding our Second Annual Unified Basketball Tournament on November 23 in partnership with Special Olympics Ontario. This unified tournament will allow people with and without intellectual disabilities to play on the same team. It will be an amazing opportunity to meet new people, enjoy some friendly competition, or even just get some volunteer experience, all while having the day of your life!  (Read full entry)


  • October 22, 2019

    Nutrition Workshop

    Are you interested in learning more about how to properly fuel yourself for physical activity? Come to the WSRC’s Nutrition & Exercise 101 Workshop on Monday November 11 at 6:30-7:30pm. Experienced nutrition students will explain the basics behind macro- and micronutrients, proper hydration and share tips on how to best meet your own individual needs. Sign up at the WSRC Welcome Desk Today!  (Read full entry)


  • October 11, 2019

    Spikeball Tournament

    Registration is now open for our Intramural Fall Spikeball Tournament. Spikeball is played 2 vs 2. Described as a mix of volleyball and foursquare on steroids. Intramural Sports offers Spikeball leagues in both the fall and summer semesters. There are Coed, Men's and Women's divisions available. The tournament will be held on Alumni Field on Saturday, Oct. 26.  (Read full entry)


  • October 3, 2019

    Free Open Skate

    Free Open Skate and Track Jogging is open to all students, faculty and staff. The online schedule for free skate times and open track jogging at Thompson Arena, Western University, can be found on the Campus Recreation website: https://www.uwo.ca/campusrec/schedules/index.html and they are also on the Western University Recreation App under Public Skating and Track Running.  (Read full entry)


  • September 28, 2019

    Sport Western Coordinator

    We are now accepting applications for Program Coordinator, Sport Western. If you are interested or know someone who would be great for this role, please have them check out this great opportunity. #westernmustangs #sportwestern #westernu #greatplacetowork http://www.knighthunter.com/job.aspx?jid=594ea8b5-dc29-43c6-a9e0-8cd43ada761e (Read full entry)


  • September 26, 2018

    Road and Building Closures at Western - Sept 28

    In support of Western University Students' Council (USC) Purple Fest event on September 28, there will be a number of #WesternU campus road, building & parking lot closures, as well as LTC route changes. Check out https://www.uwo.ca/fm/notices/purplefest.html for more information and don't forget to plan ahead before you visit around campus this weekend. (Read full entry)


  • September 18, 2019

    Dance Classes - Register NOW

    Dance like you’ve never danced before. We are offering 8 week dance classes that start soon! Ballet, Hip Hop, Contemporary and Lyrical, Ballroom, and Belly Dancing. This whole body workout also helps you to relax, work on your coordination and perhaps learn a new skill. Register at shop.westernmustangs.ca  (Read full entry)


  • September 17, 2019

    Western Unified Basketball Program

    Western had a great inaugural season of the Western Unified Basketball program last year, and hosted a one-day tournament and Winter league which involved participants throughout London and surrounding regions. Western Unified Basketball Team also participated in the Special Olympics Ontario Invitational Youth Games 2019 in Toronto, competing against other Universities and Colleges, and finished with the Bronze medal. (Read full entry)


  • September 16, 2019

    Sports Clubs Week in the WSRC

    Sports Clubs Week is being held in the Western Student Recreation Centre (WSRC) Atrium THIS WEEK: September 16-20. Drop by and check out the over 19 different sports clubs as well as the over 90 different leadership opportunities that are available - and get involved with Sport at Western. All students with a valid Western ONECard are welcome. (Read full entry)


  • September 5, 2019

    Welcome Back

    All fitness classes in the WSRC are FREE up until Wednesday, September 11. You can find Campus Recreation and Intramural program schedules at www.uwo.ca/campusrec/schedules/index.html and our Sports Team Schedules at www.westernmustangs.ca. Can’t wait to see many of you out at our programs, activities and events.  (Read full entry)


  • September 1, 2019

    Fall Intramurals

    Registration will open for Fall Intramurals on Thursday, September 5th at 8:00am. Taking part in intramural sports is a great way to get involved in University life at Western. Whether you like to participate at the competitive or recreational level, we offer a full range of activities that will pique your interest.  (Read full entry)


  • August 27, 2019

    Fall Memberships

    Fall memberships begin Sept 1. We are open on the holiday Monday, Sept 2. Fall Hours are posted online at https://uwo.ca/campusrec/.  (Read full entry)


  • August 22, 2019

    Swimming Lessons at Western - All Ages

    The Western Student Recreation Centre offers swimming lessons and we instruct using the Lifesaving Society Swim for Life curriculum. See full article for more information.  (Read full entry)


  • May 14, 2019

    Special Olympics Provincial Competition - Bronze Medal Winner!

    Update: The Western team won the Bronze Medal today, Thursday, May 16, at the Special Olympics Youth Games in the Unified Basketball League. Congrats to all our athletes! We are excited to announce that for the first time, Western University will be represented at the Special Olympics provincial competition. We have 5 Special Olympic athletes and 6 unified athletes (Western students). This is also the first year for the Special Olympics Invitational Games.  (Read full entry)


  • August 20, 2019

    Temporary WSRC Closure

    The Western Student Recreation Centre (WSRC) will be closed on Wednesday August 28 and Thursday August 29 for our annual all-staff training, preparation, and regular maintenance throughout the building. As well, the WSRC Pool will be closed Monday-Friday, August 26-30 for regular maintenance and staff training. We are looking forward to the Fall season, and to welcoming students, faculty and staff back to Western. (Read full entry)


  • August 12, 2019

    Sport Hijabs

    Campus Recreation is committed to enabling Muslim students to be active. We have purchased 3 ASIYA sport hijabs. Please visit the Equipment Desk in the WSRC with your Western one card to borrow one, free of charge.  (Read full entry)


  • July 30, 2019

    Barbell Bench Press

    This brief instruction article is not meant to replace time with a personal trainer or gym instruction. It is an informational article only, meant to introduce individuals to Barbell Bench Pressing. For more information, or to schedule time with a personal trainer, please visit www.uwo.ca/campusrec (Read full entry)


  • June 26, 2019

    Cycle Express - New 30 Minute Class for Faculty and Staff

    Campus Recreation is offering a 30-minute express spin class during July and August. 9 Tuesdays, beginning July 2. 12:15-12:45pm, in the Western Campus Recreation Centre (WSRC). This is open to all Campus Rec members, registration is required.  (Read full entry)


  • June 20, 2019

    Ways to Cool Down Your Summer Workout

    You waited all year for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors—let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat.  (Read full entry)


  • May 21, 2019

    Faculty/Staff Get Fit Promotion

    Western Staff & Faculty are invited to "Get Fit" and enjoy a complimentary One-Week Campus Recreation Membership at the Western Student Recreation Centre, available May 27th, 2019 – June 2nd, 2019. Other promotions are also available, See full article or WELCOME DESK ASSOCIATES for details.  (Read full entry)


  • May 7, 2019

    Temporary Road Closure - Philip Aziz

    This is an important traffic message from Western University Update: Philip Aziz Avenue is scheduled to re-open May 10 at 9:00 p.m. (Read full entry)


  • May 2, 2019

    Summer Group Fitness

    Discover amazing programs and facilities at the Western Student Recreation Centre this Spring/Summer! During the week of May 5-11, you can try any fitness class for FREE, with an already existing Campus Recreation membership.  (Read full entry)


  • May 1, 2019

    Summer Promo

    Get active with us this summer! Purchase any Campus Recreation Membership for 3 months and receive the 4th month free. Stop by the WSRC Front Welcome Desk for more information.  (Read full entry)


  • April 23, 2019

    Facility Summer Maintenance and Closures

    Sports & Recreation Services will be working on maintenance and upgrades to various facilities over the summer. Please check out our Service Disruptions page for specific areas, dates and times: https://www.uwo.ca/campusrec/about/service_disruptions.html (Read full entry)


  • April 10, 2019

    Massage Therapy to Relieve Stress

    Everyone has times in their life when they have an increase in stress and need to focus on their personal wellness. Research has shown Massage Therapy to have proven physiological and psychological benefits on the body, including stress reduction.  (Read full entry)


  • April 8, 2019

    Summer Intramurals

    Registration will open for Summer Intramurals on Monday, April 22 at 8:00am. What sports are offered this summer? Basketball - Beach Volleyball - Soccer (7's and 11's) - Softball (3-pitch and Slo Pitch) - Spikeball - Ultimate Frisbee (Read full entry)


  • April 7, 2019

    Western Student Recreation Centre Closing Early, Sunday, April 7

    On Sunday, April 7, Sports and Recreation Services will be closing early to celebrate our student staff.  (Read full entry)


  • April 2, 2019

    Free Fitness Classes during Final Exams

    From April 10 – 30 all group fitness classes are free for students. (Read full entry)


  • March 27, 2019

    Women's Only Hours Feedback

    Sports and Recreation Services, in collaboration with the University Students' Council, have now completed two full pilot programs of the women's only hours at the Western Student Recreation Centre.  (Read full entry)


  • March 13, 2019

    Western Campus Recreation Power Update March 13

    Update: Western Student Recreation Centre will open at 9:30am, Sport Western Camps are operating as usual. Power has been restored to the WSRC.  (Read full entry)


  • March 6, 2019

    Lift Weights to Lose Weight

    Many people believe that cardio and light weights performed at extremely high reps is the most effective way to lose weight. But the truth lies in strength training. (Read full entry)


  • February 25, 2019

    Women's Only Hours

    Campus Recreation is excited to announce that starting February 25, a new dedicated women’s only workout space will be opened. Studio 2 of the Student Recreation Centre will be transformed into a women’s only fitness facility for more than 40 hours per week.  (Read full entry)


  • February 7, 2019

    Recognition Ceremony

    On Thursday, February 7, Sports and Recreation Services held a Recognition Ceremony in the Western Student Recreation Centre (WSRC) atrium. This ceremony acknowledged the actions of Steve Bullas, SERT, Western University’s Campus Community Police Service, and Middlesex-London EMS for saving one of our program participant’s lives in October 2018.  (Read full entry)


  • February 6, 2019

    Western Campus Recreation CLOSED Feb 6

    Update: Western is open as usual, Feb 7. Original Article: Due to Western building closures Feb 6, all program and rental activity are also canceled. Rentals will be contacted by our Facility Rental team around new arrangements due to cancellations. Visit the main Western weather web page for more ongoing information https://www.uwo.ca/weather.html (Read full entry)


  • February 1, 2019

    Western Student Recreation Centre is HIRING

    The WSRC is hiring part time staff for Spring/Summer 2019 and Fall 2019/Winter 2020. Join a fun, energetic, and student focused staff team! A great opportunity to work on campus, develop your leadership skills, and focus on promoting a healthy lifestyle!  (Read full entry)


  • February 5, 2019

    Western Job Fair

    Western students and alumni - meet employers, make connections, and discover opportunities at the Job Fair! There will be over 70 organizations from different industries eager to speak to YOU. (Read full entry)


  • April 19, 2018

    Staying Active During Exam Season

    Tis the season – of finals, that is. When you feel like your planner is about to explode with essays, assignments, and tests, you’re often faced with a decision: to exercise, or not to exercise? Academic commitments should be a priority, but students who neglect to exercise are putting more than their waistlines at risk! While exercise is no doubt important for general health and weight management, students often fail to consider the other benefits associated with being active. (Read full entry)


  • 4 Minute Miracle Workout

    If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits. (Read full entry)


  • Join our team! Applications now being accepted for Manager, Marketing & Sponsorship.

     (Read full entry)


  • May 15, 2017

    Christine Stapleton appointed Director of Sport and Recreation Services

    Christine Stapleton, a proven leader in athletics at both the university and national sport level, has been announced as Western University's new Director of Sport and Recreation Services. Stapleton comes to Western with more than 30 years of experience in university sports, serving as an administrator, coach, and competing as a student-athlete.  (Read full entry)


  • April 26, 2017

    Get Fit Week 2017

    Western Staff & Faculty are invited to 'Get Fit' and enjoy a COMPLIMENTARY one week Campus Recreation Membership at the Western Student Recreation Centre from May 8th to May 14th. (Read full entry)


  • April 25, 2017

    WSRC Weekly Update - April 25, 2017

    Weekly news and updates about the Western Student Recreation Centre and its programs (Read full entry)


  • August 16, 2016

    WSRC Weekly Update - August 16, 2016

    Weekly news and updates about the Western Student Recreation Centre and its programs (Read full entry)


  • August 8, 2016

    WSRC Weekly Update - August 8, 2016

    Weekly news and updates about the Western Student Recreation Centre and its programs (Read full entry)


  • August 2, 2016

    WSRC Weekly Update - August 2, 2016

    Weekly news and updates about the Western Student Recreation Centre and its programs (Read full entry)


  • 4 Minute Miracle Workout

    If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits. (Read full entry)