All about the fitness and health lifestyle
All about the fitness and health lifestyle

F45 Fitness Training Review

Last Updated:
December 20, 2022

F45 Fitness Training Review

The F45 fitness training program is one of the more popular and fast-growing fitness systems around.  It started in 2011, in Sydney Australia. Since then, the F45 franchise has grown to have over 1700 gyms around the world, and famous actor Mark Wahlberg owns a percentage through his investment firm. This fun, energetic workout is popular due to its high-intensity workouts. Keep reading for our full review of the F45 fitness training program.

What Type of Workout is F45?

F45 workouts are HIIT or high-intensity interval training based. This means you will do an exercise vigorously for a short period of time, have a short break and then repeat. Often, the exercise will change after each rest, thus making the workout fun and different. F45 workouts are shorter than traditional cardio workouts, making them easier to fit into your schedule at 45 minutes long.

Requirements of F45

To complete F45 fitness training, you do require some equipment. The most important item is a heart rate monitor for both in-the-gym and at-home digital workouts. This is because the workouts are based on heart-rate zones. As you go through the workout you should ensure that you keep your heart rate within the recommended zone for each exercise to see the best results. If using an F45 gym, all other equipment is provided. If using the digital platform you may like to get some handheld weights, though they are not necessary as there are body weight variations for most exercises.

The F45 Workout Format

Each F45 workout has a name, and each varies in terms of exercise type and pace. The most popular workouts are;

  • Miami Nights – This hybrid workout combines cardio with functional resistance and bodyweight exercises.
  • Moon Hopper – This 18-station resistance workout is fast-paced and tests your endurance.
  • Tokyo Disco – This workout is split into two circuits for the upper and lower body. There are 6 exercises in each circuit, and you do 3, 35-second sets of each exercise before moving on.
  • Triple Threat – Each exercise is performed in three sets. For each exercise, the sets increase in duration, and you are challenged to complete more reps each time.

When in the gym, each station has a large TV demonstrating the exercise, and a timer to show how long each set is. In addition to the large TVs, each class has a trainer or two supervising and offering assistance. This is especially important for those with injuries, as the trainers can offer alternative exercises where necessary.

Worldwide Schedule

One of the coolest features of F45 is the workout schedule. No matter where you are in the world, each day of the week has the same workout available. Each day has a different primary focus. Monday, Wednesday, and Friday all focus on cardiovascular fitness. Tuesdays, Thursdays, and Sundays focus on strength and Saturdays are for hybrid workouts that combine both. This consistent schedule is great for those who travel frequently, as they can attend their normal Monday class at any F45 gym and have the same exact experience.

Cost of an F45 Membership

Each F45 location is individually owned and can set its own prices. Thus, pricing varies from location to location, as well as by member level. There are single-class passes, limited monthly class passes, and the unlimited monthly class pass. The unlimited class pass also gives you access to online workouts and often discounted single classes in other locations.

Pros and Cons of F45 Fitness Training

Like all workout classes, there are both positives and negatives of the F45 fitness training program.


  1. All trainers are certified personal trainers and have certifications for first aid, CPR, and AED. This helps to ensure your safety at any gym.
  2. The use of TV screens and the constant demonstration of the exercise is beneficial, especially for beginners.
  3. Total body workout. Every class at F45 offers a full-body workout with both cardio and strength exercises.


  1. The TV screens can be monotonous, especially if you regularly attend the same class.
  2. Short warm-up. In each class, the warm-up is only 2 to 3 minutes long which is not adequate for some people. Consider jogging before class, or at least stretching to limber up your muscles.
  3. Exercise demonstrations are only shown on one side of the body. This can make it difficult for participants to know when to change sides during the workout.

Overall, the F45 fitness training program is a fun and effective workout. However, it may not be for everyone, especially as the price can vary so much. For those who enjoy a fast-paced, energetic workout, F45 is definitely worth a try.

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