F45 Training workouts are designed to unify the muscle groups of the body and to make you look, move and perform better in all aspects of your life. Our studios all over the world offer a 45 minute High-Intensity, Circuit Training workout class for our studio members. We have developed 27 different 45 minute workouts. Every day throughout the week offers a different 45 minute workout. The workouts are created by the F45 Athletics and Peak Performance Department from a database of over 3,000 different exercises, so our members never get the same workout twice.
F45 Challenge Daily Meal Plans & Recipes • Weekly Blogs & Videos • 45 Point Plan to Guarantee Results
When it comes to weight loss, correct nutrition is vital. F45 Challenge gives you your own personal nutritionist to help you achieve your health objectives, which can be to reduce body fat, get leaner, feel better about yourself or a combination of each. The daily meal plans help keep your nutrition on the right track.
Ongoing nutrition support
F45 Training has assembled a pool of nutrition experts to develop the meal plans and recipes provided in this ecosystem to help our members achieve their goals. These experts are available to participating members for periodical webinars where they share their expert knowledge and insights.
Wellbeing Presentations at F45
Health Wellbeing discussions (topics will include heart disease, diabetes, obesity, reducing belly fat, etc.)
We work with a network of nutrition, healthcare professionals, business experts, & other professionals who share our vision for healthy communities. These people generously give of their time and expertise so that we are able to give important at no charge (in most cases) to our members.
Online Coaching / Consulting
Get the motivation, guidance, support, and accountability you need to create your ideal life.
Wherever you happen to be in life, and whatever challenges you’re facing right now, our online life coaching program provides you with the step-by-step guidance, personal support, accountability and resources to help you get to where you want to be in the quickest way possible.
Corporate Wellbeing Programs
Stop wasting money with presentations and programs that don’t engage your workforce over the long haul. Work with us to plan events and programs that have your employees engaged and gets them the body transforming results that will lower your health care cost. We have a team of vendors that are ready to show you best practices to increase engagement and excitement around your wellbeing programs while saving you more money than you ever imagined was possible for the return on investment. There will be plenty of data to report back to your C-suite executives. Get started with us today, inject life into your Wellbeing program, and change your culture now!
World class Loyalty & Rewards program
Brand Name Merchandise:
Prepaid Reward Cards Stay at Top Hotels and Resorts Around the World and much more
We Know Rewards! From brand name merchandise to prepaid reward cards, to top hotels and resorts around the world. Our reward delivery platform will connect you to a wide selection of relevant products and services. You should be rewarded for your hard work!
100% GUARANTEED RESULTS
If you are not satisfied with your results after 30 days despite of following our program as prescribed, we will help you get started at a new gym.
31 UNIQUE & SYSTEMATIZED PROGRAMS
Born in Australia, F45 Training merges 3 separate leading-edge fitness training styles into one, consummate and compelling group training experience for its members. F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training. The fusion of these three training concepts has lead to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department. 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.
The variation of our workout programming keeps our members challenged, eager to grow and ready to have fun.
FIRESTORM: INTERVAL CIRCUIT
There are 54 stations and no getting off. That’s because Firestorm is no ordinary high intensity interval circuit. You and 22 comrades will laugh and cry as you work your way around. Meanwhile, your heart will be wondering what it ever did to you to deserve such treatment. Good luck.
Forget everything you’ve heard of Hollywood, this is the stunt version. 45 minutes of high intensity interval circuits around 27 stations that will put your strength, core stability and cardiovascular endurance under the brightest of spotlights. It’s a test of strength and, even more, a test of willpower.
Get leaner, faster and more agile in a 45 minute cardio session that will have you sweating and gasping for air. Meanwhile, your now Zen-like mind will be wondering how the time went so quickly. It’s team- based, intense and a great way to rid yourself of 820 calories.
Resistance meets functional movement patterns in a full body burn. And we mean burn. You’ll walk out, or possibly crawl, with your body cut like a diamond. Better still, by activating muscle mass you’ll burn calories while you sleep. And don’t be shy, it’s scientifically proven that resistance based training can actually burn more calories than cardio.
PANTHERS: FUNCTIONAL & RESISTANCE
It’s the Royal Flush of training: strength, endurance, combat prowess, cardiovascular and three bucket-loads of sweat. It’s hard work and great fun as you learn your true limitations. The session only takes 45 minutes but your endorphins will keep swimming for hours.
They say nothing weak ever came out of Brooklyn and after this session you’ll know that’s the truth. You’ll put your cardiovascular, strength, boxing, MMA and martial arts to the ultimate test, while somehow finding time for a laugh. Unbelievably, this program was designed following popular demand.
22: PAIRED CARDIO
Pray you get a good partner because you’ll be going through hell together. But then, apparently that’s the best way to heaven. Welcome to the infamous F45 1,000 calorie killer workout. No muscle escapes our attention since muscle tissue burns 15 times as many calories as fat. Even after your session, your metabolism will still be in overdrive. Listen carefully and you’ll hear the calories burning.
WINGMAN: PAIRED RESISTANCE
Grab a buddy and share the pain as you kick the butts of 800 calories in this supercharged session. ‘Believe and squeeze’ as you exercise your right to functional movement patterns for resistance. 45 minutes later you’ll walk out with improved energy levels (though it may not feel it at the time), higher metabolism and greater endurance.
TRAILBLAZER: RUNNING CLUB
Running with F45 is like no running you’ve ever done before. It’s organised, challenging and great fun for the entire team. Come kill some kilometres.
GRAVITY: BODY WEIGHT FOCUS
Gravity is bodyweight training but not as you know it. There’s minimal equipment and plenty of functional movement patterns for excellent results including greater mobility and calories burned.
QUARTERBACKS: HYBRID CARDIO, AGILITY, RESISTANCE, & PLYOMETRIC BASED
A playbook executed by Russell Wilson is equally as exciting as this workout. Move like Jerry Rice after seeing your fast twitch muscle fibres being re-calibrated by this plyometric workout that activates your phosphate and anaerobic systems.
PIPELINE: STABILITY & CORE FOCUS
Paddling through 14 ft shorebreak sets will become a fitness inevitability if you can get through the F45 pipeline program. Your balance and skill may not allow you to attack a sucky shorebreak set in Waimea but your stability and core will be exponentially improved through this workout.
DOCKLANDS: CARDIO BASED
Feel like you have worked all day on the docks in just 45 mins. Tough, uncompromising and relentless in nature. You will never leave disappointed.
ANGRY BIRD: RESISTANCE BASED
Born in Soho, the Angry Bird plots revenge in this frightening workout. The seething flames will leave you sweating inside and out.
FOXTROT: CARDIO BASED
Back to basics here in this tough, military style resistance system. Don’t expect to rest, chit chat, or leave dry. Foxtrot is an EPIC cardio adventure.
RENEGADE: RESISTANCE BASED
Your muscles will be screaming after we superset them over and over. The Renegade will build quality lean muscle that will eat away at unwanted fat. Who wouldn’t want to be a Renegade.
3-PEAT: OBSTACLE CHALLENGE
Everybody loves a challenge. What better way to get battle hardened for the playoffs. Don’t stress, you will have a team smashing it out with you.
TEMPLARS: PAIRED CARDIO
Buddy up for this medieval bonanza. You will be too petrified to leave your partners side for this one. Don’t be, the only thing getting sliced and diced will be the fat cells.
VARSITY: CARDIO BASED
This gruelling sister workout of the pipeline will leave you gasping for any form of oxygen you can muster. Pulsating cardio movements through this relentless wave will have you carving in excess of 800 calories per Varsity.
T10: RESISTANCE & CARDIO BASED
This intense hybrid session will have you guessing all the way. There will be nowhere to hide as every single muscle is under siege.
MVP: CARDIO BASED
Enter the crazy cardio burn with a real twist. Just when you think you’re cruising, we double the intensity and flip the exercises.
BEARS: CARDIO BASED
Follow the leader, and lean on your partner for some inspiration. The split timing mechanism will bring out the inner athlete in all involved.
ALL STAR: RESISTANCE BASED
The All Star is an exciting resistance session, using antagonistic muscle pairing techniques to obtain results. Everyone can now be an All Star talent.
LOYALS: RESISTANCE & CARDIO BASED
At F45, you pay a heavy price for being Loyal. You won’t regret working through this free flowing, super intense hybrid system.
PEGASUS: RESISTANCE BASED
X marks the spot in this innovative resistance based system that combines weights, abs and not much resting. Purely designed for long lasting lean muscle mass.
MIAMI NIGHTS: RESISTANCE, CARDIO & GRAVITY BASED
You aint going to Miami Nights for a holiday that’s for sure. Unless you want the holiday from hell. Combining functional resistance, functional cardio and bodyweight movement patterns, you will thank us later. Certainly not mid session.
MKATZ: RESISTANCE BASED
Mkatz is the new Drop Set workout on the block. A completely different test, for those looking to build quality lean muscle mass. Building quality muscle is not only about compound lifting. We want to challenge muscles on different angles, with different timing, and various tempos. You will love the Drop Set nature of this workout.
Moon Hopper is the latest, insane, 18 station resistance workout created by F45. This workout will test the mind, the body and have you bewildered throughout the intense circuit. Quite simply, you just cannot settle into this workout.
The sister workout of Brooklyn is here. With the same main aim; to showcase combat simulation with high-intensity cardio moves structured to mimic the training of a fighter. Elements of boxing, MMA, combat and self-defence will be on display.
The climax of the week. Saturday’s at F45! The DJ is pumping, electric atmosphere, 60 minutes of high octane training combining the best of strength, cardio, agility, speed and power. Combine that with the high 5’s and finally Hollywood has a brother… West Hollywood!
The F45 Playoffs is state of the art fitness test combining all of the most important fundamentals of fitness.
New to F45 Training? Discover our revolutionary programs with
1 Week FREE Classes!
Transform Your Body & Get Results at a Fraction of a Cost of a Personal Trainer
- Unlimited Access to All of Our Innovative Classes
- Get Stronger, More Lean, & Become Energetic
- Enjoy Proper Nutrition & Healthy Habits
- Learn Worldclass Loyalty & Rewards Program