F45 Training Could Be The Next Orangetheory—Here's Everything To Know

Australia has brought a lot of good into this world: incredible coffee, Hugh Jackman, and now, F45 Fitness. If that last one sounds vaguely familiar, it’s probably because you’ve seen one of these studios pop up in your city—there are currently 1,300 studios globally, and counting.

But what exactly is F45 training? Let me break it down.

What is F45?

“F45 is a global fitness community that leverages technology and functional training to create high-intensity group workouts that are efficient, fun, and results-driven,” says Cory George, the Athletics Director of F45.


The “F” in F45 stands for “functional” and consists of a mix of high-intensity interval training (HIIT), circuit training, and functional exercises. And “45” refers to the length of each fitness class, which is “focused on delivering rapid, impactful results in an approachable and encouraging environment,” says George.

What kind of workout can you expect?

As mentioned, F45 includes a mix of cardio and strength training. Before getting started, the trainer will walk you through each exercise of the workout, and then you kick things off with a warmup.

During each class, “members rotate through different stations and perform specific exercises under the guidance of F45’s expert trainers,” says George. “We design our workouts from a substantial bank of functional training movements, which allows us to vary workout programs by exercise type, number of exercise stations, as well as the work time and rest time, ensuring that our members never do the same routine twice.”

So yeah, you’ll definitely never get bored with the routines. The workout focus changes daily: Mondays, Wednesdays, and Fridays are for cardio; Tuesdays, Thursdays and Sundays emphasize resistance training; and Saturdays are a hybrid of both cardio and resistance training. Oh and you can expect some pretty fun workout names (similar to a CrossFit WOD), like Angry Bird and Miami Nights.


How is F45 different from CrossFit, Orangetheory, or other gyms?

While CrossFit, Orangetheory, and F45 all focus on functional training methods and high-intensity intervals, CrossFit is a bit more preoccupied with building maximum strength, while F45 and Orangetheory are a more even mix of resistance and cardio workouts.

As far as how F45 stands out in general, George notes: “Our trainers work hard to foster a positive environment, and our studios are deliberately free of mirrors and microphones, which mitigates any appearance-related pressures and trainer intimidation.” Plus, the trainers offer a lot of guidance, from form corrections to exercise modifications.

Want to do a HIIT workout at home? Follow this routine by PWR trainer Kelsey Wells:

What do you need to know for your first class?

You certainly don’t need to be an experienced athlete to try F45: “Classes can be scaled for any age or fitness level,” says George. “Take a look at any of our classes and you’ll see members from all walks of life and at all stages of their personal fitness journeys.”

Even if you’ve never done a squat in your life, don’t be intimidated by F45. Each class is led by expert trainers who walk you through every exercise, and correct your form as needed during the workout.

“In addition, all of our studios are outfitted with F45’s proprietary F45TV technology, which guides members through the workout, previews each exercise, and counts down the remaining time in each station,” says George.

Oh, and as far as what to wear, George recommends sticking to athletic clothes that are comfortable, but don’t get in the way of dynamic movement. “Leggings, a form-fitting shirt, and sneakers are always a safe bet.”

Here’s a few ideas to get you started:

How much does F45 cost?

Prices range from studio to studio, so check in with your local studio for pricing. But, F45 operates on a membership model, so on average, you can expect to pay $50 per week or $200 per month.

Does F45 lead to results?

As far as their efficacy, George emphasizes that “this combination of interval, cardiovascular, and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.”

Like all HIIT style workouts, it’s designed to keep your heart rate up and build strength and endurance. The benefits of HIIT include a bigger afterburn effects (i.e. you’ll burn more calories for up to 48 hours after a workout) and a boosted metabolic rate, which happens as you convert body fat to lean muscle mass through consistent exercise.

Of course, it’s important to remember that results vary for every body. But if F45 sounds like your kind of fitness, go forth and try the Aussie-born training studio.

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