Why You Should Be Trying F45 Training

Want a Great Bang-for-Your-Buck Workout Class? It's Time to Join Your Nearest F45

August 21, 2023

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Picture this: you’re hitting the gym on the regular, your mind and body are at their peak performance, and despite being toned and trim, there are no leg days, no chest days, and no need for cheat days.

That’s just a day in the life for anyone following the F45 Training plan. Along with a growing band of devotees, the practice has become popular with handfuls of celebrities – including Ricky Martin, Joel Madden and Nicole Richie – for its innovative approach and undeniable results.

To get to the bottom of why this fitness fad is growing at an exponential rate, we took to the studio to see exactly what it is, what kind of results to expect, and where you can try it out for yourself.

What Is F45?

Combining the fitness industry trends of group training and classes, functional fitness, and a cool, boutique studio environment, F45 is quickly becoming the gym’s latest fitness darling.

Born in Australia, F45 Training is a combination of HIIT, circuit training and functional training. Essentially, F45 Training workouts were designed to both unify the muscle groups of the body while helping you move and feel stronger in every aspect of daily life – it moves beyond just appearing shredded and actually helps to streamline movement. The “F” stands for functional training, and encompasses a mix of circuit and HIIT-style workouts. The “45” is the total amount of time each training session takes – but don’t let the quick workout time fool you: F45 gets your heart pumping in a hurry.

The team-based program emphasizes three key factors: motivation, innovation and results. Interestingly, at F45, no program or routine is ever repeated, making each and every workout a totally unique experience. Described as an “ecosystem that develops incredible physiques and strong camaraderie,” F45 places a huge amount of focus on the social aspects of working out, and champions fun experiences like live DJ sets.

So what does the actual workout entail? Each 45-minute class features integrated technology by way of video workout demonstrations – 10 customized training systems, 10 unique circuit movement patterns, 15 different timing modules, more than 1,000 exercises, and workouts that get swapped out and changed every class. The idea behind a constantly changing class is to help participants remain motivated, challenged and curious for the next day’s circuit.

Every workout training system is individually branded, and each brand has its own unique identity and style, meaning that every studio you try out will have its own vibe and pace, from the workout videos to the DJ setlists.

The Benefits of F45

Maximizing the Burn: “At F45, we like our workouts to encompass using different energy systems for a maximum burn,” the website explains. “Our specially curated cardio workouts will use plyometric movements, timing and tempo to blast both your aerobic and anaerobic systems, resulting in fat burning, muscle building and metabolism-boosting sessions.”

According to Cory George, Athletics Director and Face of F45 there are multiple benefits tied to adopting a HIIT style workout. "HIIT has been proven to elevate your metabolic rate allowing you to burn more calories even after your session has been completed, lose fat, improve oxygen consumption, reduce blood pressure, and a HIIT style training programs allow members to maximize these results in a minimal amount of time."

Building (and Maintaining) Healthy Habits: The functional and circuit training workouts at F45, combined with the group training atmosphere, creates a dynamic, motivating and encouraging vibe that’s unlike any other workout. Each studio is its own community, promoting fitness, health and healthy habits in general. The ethos behind F45 is welcoming and fun, so even those who don’t have experience at the gym are made to feel like they belong.

"With our busy schedules, time is the most important commodity people have," says George. "Something that we pride ourselves on at F45, is valuing our member's time by creating the most efficient programs possible. Our trainers provide professional and friendly instruction on correct form and movement, as well as motivate members to create the most positive environment possible and true sense of community."

Total Body Workout: Unlike many classes or group training sessions, functional training involves engaging in exercises that mimic everyday movement (think: lifting, squatting, jumping, twisting, punching, biking, etc). These types of exercises more or less involve using your full body and multiple muscle groups all in one workout. According to F45, this style of training builds and sculpts lean, functional muscle.

Improved Bone Density: Resistance training is essential for building muscle mass, but it’s also a key driver in building and maintaining bone density. The strength training sessions use functional movement to target power and stabilization, which helps with functional strength and longer, leaner muscles.

The F45 Challenge

There's a lot more to physical fitness than just movement, which is why F45 created their app-based F45 Challenge program, a holistic training regimen that lasts for eight weeks and is held four times a year. To participate, you need to train at an F45 location for at least fives times a week for a minimum of weight weeks while also following their proprietary meal plan, created by F45's own nutritionists and disseminated to you via a downloadable smartphone app.

If you're someone who needs the extra motivation of a group to help keep you accountable, or if you want the guidance offered by F45's trainers and nutritionists, then head to your nearest F45 center (with over 2,000 locations across North America, that shouldn't be hard), and get in the best shape of your life.

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