F45 101: Everything You Need To Know About F45 Training
The fitness industry is booming with different classes and programs from Soul Cycle to CrossFit popping up studios across the globe. But there’s one fitness craze that you may not have heard of yet. Enter F45 Training (we’ll get into what that stands for later). But what you need to know now is that this fitness phenomenon is making huge headways all over the world with its emphasis on team training, technology, and time efficiency.
So if you’re bored of your same go-to workouts or need to burn a little more calories in the gym (or a lot more), F45 Training may be just what you need. To learn everything you need to know about F45 Training, keep on reading.
What Is F45 Training?
F45 Training stands for functional training in 45 minutes. The functional training combines a mixture of circuit and HIIT-style workouts that incorporate everyday movements. F45 studios have thousands of exercises in their terminal, so the workouts are always fresh. But don’t let the term “functional movements” fool you; their heart-pumping workouts are bound to have you dripping in sweat.
Functional training is a type of exercise classification that involves training for activities performed in daily life and is designed to help individuals move better during their day-to-day activities. The exercises are typically full body or will use multiple different muscle groups.
The creators behind F45 stand by three key factors for every workout: motivation, innovation, and results. F45 Training workouts are designed to unify all the muscle groups in your body and ensure that you’re able to feel and perform better and more effortlessly in all aspects of your life (hinting back at that functionality component).
From its beginnings in Australia, F45 Training is now a global fitness community with over one thousand gyms and outlets opened around the world. F45 Training is team-based, meaning that you’ll be doing these high-intensity workouts in groups with trainers by your side to guide you along the way. Their motto is “Team Training. Life Changing.” Which we love.
Their trainers and workout experts are nothing short of legit. The company has its own Athletics Department where they collect information from the top training professionals, athletes, and exercise scientists from all over the world to inform each workout, develop new ones, and keep each training session fresh, effective, and up to date.
What Does a Typical Session Look Like?
Each of the F45 classes is a unique HIIT-style workout that incorporates cardio, resistance-based strength training, or both. So after booking your session, head to your local F45 studio, where one of their experienced trainers will greet you and get you set up. You and the other members of that day’s session will then gather around the studio as the trainers demonstrate the exercises.
Next, you’ll head straight into a warm-up before going to your first station. Throughout the class, you and the other members will rotate through different stations and perform that station’s specific exercise under the guidance of one of F45’s trainers.
But how can you be sure that each of F45’s workouts is going to be unique? F45 designers and exercise experts have planned each workout from a selection of over 1,000 different movements. They can then vary the workout plan by exercise type, number of stations, how long you’ll be at each station, and amount of rest time.
Each day also has a designated plan that impacts the workout algorithm. Mondays, Wednesdays, and Fridays are for cardio, while Tuesdays, Thursdays, and Sundays focus on resistance training. And Saturdays? Saturdays are a blend of cardio and resistance training. No rest for the wicked.
How Is F45 Different from CrossFit, Orangetheory, and Other Training Programs?
F45’s functional HIIT style training may sound like some of those other training methods you’ve probably heard of before, like CrossFit and Orangetheory, to name a few. So what’s the difference?
A lot of what makes F45’s workouts unique is their group style training that fosters a positive environment that is less about how you look and more about how you feel. F45 also uses technology to its benefit, creating an engaging, interactive experience that seamlessly helps guide you throughout your workout.
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What Are the Benefits of F45 Training?
The benefits of functional training can’t be understated – and F45’s exercise leaders agree. These full-body or multi-functional movements provide a range of benefits just by themselves, such as better energy levels, healthy body composition, improved sleep and metabolic function, less fat mass, and lower risks of stress, depression, and lifestyle diseases.
Let’s face it, most of us are busy. Sometimes too busy to squeeze a workout in. But F45 gives you an insane workout that targets a full range of muscles and burns loads of calories in less than an hour. Like other workouts that boost heart rate, build strength, and target fat, you can expect to see results through consistent exercise.
F45 uses innovative technology in the form of televisions that guide you throughout your workout and even broadcast your heart rate. F45 Training is all about using music for that extra boost of motivation, with their own station “F45 FM” providing curated playlists that will motivate you throughout your workout. Psst, they even have classes with a live DJ on Saturdays.
F45’s focus on tech will continue, and likely so will technology in other gym classes and programs around the globe. It’s all about marketability, personalization, and convenience these days.
It’s Built on Community
F45 studios create an upbeat, community-based environment that encourages positivity, motivation, and goal meeting. Each workout has its own intimate group setting, or you can find support in the larger, international community of those doing F45 workouts across the globe.
This sense of community can really help encourage healthy habits and a more balanced lifestyle. Oh, and don’t be surprised if people want to high-five you – it’s part of the supportive group mentality.
How Many Days a Week Should You Do F45 Training?
How often you train really depends on your schedule, goals, and so much more. You can technically do F45 seven days a week, but because the workouts are so intense, it’s best to include a rest day or stick to some lower impact exercise like walking on days you’re not doing F45.
Many frequent goers head to the F45 studio four to five days a week. But like we said, it’s a personal preference.
How Many Calories Do You Burn in a Session?
F45 claims to be one of the most time-efficient ways of physical training, burning over 750 calories in just one 45 minute session. Which is about the equivalent of one crispy chicken sandwich with bacon (not including the fries).
And because F45 uses HIIT training, you’re going to keep burning calories for up to 48 hours after the workout, thanks to a boosted metabolic rate. However, everyone’s calorie burn is unique depending on your body, resting heart rate, and how hard you work, so you might not hit those exact numbers.
How Much Does It Cost?
Each F45 studio is individually owned, so membership prices will vary slightly depending on your location. You can check with your local studio for exact pricing, but it’s not too expensive and well worth the money.
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Top 6 Tips for F45 Training for Newbies
1. You Are Already Ready
Though the workouts might sound intimidating, F45 classes are scaled for any age and fitness level. So even if you haven’t worked out all year, you don’t have to be scared to get back in the groove of things because F45 is designed to help you succeed and get the most out of your workout.
F45 studios also emphasize a positive environment built on community and lack of pressure. You won’t find any mirrors or microphones during your classes, so you can focus less on what’s going on around you and more on having fun and getting a good workout.
2. Check the Screens
F45 emphasizes their technologically advanced TV screens for a reason! So don’t forget about them. The screens are there to help guide you through the workout, keep track of how much time is left in a round, monitor your heart rate, and give you a preview of the next exercise.
3. Don’t Skimp on Nutrition
Exercise alone won’t do much for helping you lose weight or maintain your physique. Nutrition is key. So just because you burn over 700 calories in one workout doesn’t mean that you can go home and eat whatever you want for the rest of the day (you may have earned it, but it’s not going to get you the results you’re looking for).
If you don’t know where to start, F45 gives all of their members access to their personal nutrition program designed to help you achieve your health goals by giving you daily meal inspo, community support, and the option to track your daily diet. Definitely don’t overlook this huge benefit of being a part of the F45 community.
4. Dress for Success
Figuring out what to wear for a workout is sometimes the most daunting part of it all. For F45, you don’t need any special equipment or gym wear, just some quality athletic clothes that will allow you to move in a whole range of motion. And a good pair of sneakers is always essential.
5. Get There Early
If it’s your first class, F45 recommends you get there 10 minutes early so your trainer can get you set up before class starts and walk you through what to expect on that day’s session.
6. Muscle Recovery
After a long week (or even just a day) of intense F45 workouts, your muscles are going to need some rest and recovery. Taking time to stretch and use a foam roller to massage those muscles post-workout will help alleviate and prevent muscle soreness. An Epsom salt bath post-workout is also amazing for alleviating soreness and aiding in muscle recovery.
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