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If you’ve been around the TikTok block, there’s a good chance you’ve heard about F45 Training. F45 is a fitness franchise that was founded in 2011 in Australia. The program consists of classes that are a combo of high intensity interval training (HIIT), circuit training, and functional training.

High intensity group workouts continue to grow in popularity, even in our virtual world. But is this program worth the hype (or the price)?

Here’s the 411 on F45.

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The F45 Challenge is a 45-day program that happens four times a year. On top of the normal training program, you also get diet advice, nutrition guidance, and fitness testing.

The basics

F45 workouts incorporate equipment and machines like:

Each phase focuses on a different training style to help build strength and stamina. When the challenge is done, you’re given instructions to help you maintain your results.

You can track your health stats on the F45 Challenge app for iOS or Android. The app also has:

F45 has a partnership with Trifecta Nutrition, a meal delivery service catered to athletes. Plans start at ​​$108.43 a week, though it is extra if you want vegan and vegetarian options. You can customize your meals based on the calories you want to consume.

FYI: The meal plan is optional. You can totes cook your meals on your own.

F45 is great for folks who like to keep their sweat sesh interesting. Each studio follows the same fitness formats and have the same branding.

The training focuses on whole-body movements like pulling, squatting, or lifting — consisting of a blend of:

  • Circuit training. This form of body conditioning combines resistance training, high intensity cardio, and endurance training. It helps increase muscular endurance and helps build strength.
  • Functional training. These exercises help you perform your everyday tasks more easily. The training typically targets the whole body, with an emphasis on the core.
  • High intensity interval training (HIIT). HIIT is a type of interval training that involves short bursts of intense exercise followed by periods of lower intensity exercise or rest.

The classes have fun names like Moon Hopper, Firestorm, Hollywood, and Miami Nights. Each session has its own vibe, but all of them are meant to be fun and effective.

Every gym follows the same weekly workout schedule. Mondays, Wednesday, and Fridays are for cardio and Tuesdays, Thursdays, and Sundays are for strength training. Saturday is a blend of both.

The challenge is divided into four phases:

  1. Spring training (10 days)
  2. Regular season (10 days)
  3. Championship rounds (10 days)
  4. World series (15 days)

The exercises are demonstrated on TV screens. But don’t worry — trainers are there to provide in-person tips, motivation, and guidance as well. They can also help you modify the workouts to your unique needs and teach you how to use the equipment correctly.

Each F45 studio is individually owned so pricing can vary across locations. Most F45 locations offer:

  • month-to-month unlimited mememberships
  • single drop-in class
  • class packages
  • 3-month membership
  • 6-month membership

Keep in mind, memberships are only valid at the location you sign up at. You should call your local studio ahead of time to ask about rates and schedules.

Still not sure if F45 fitness training is for you? Here’s a breakdown of the pros and cons.

Pros of F45 training

  • You can access well-rounded workouts.
  • There’s an active and supportive fitness community.
  • You can purchase meal plans, which is a great time-saver.
  • Expert trainers will help guide you through each workout.
  • The F45 Challenge app is a great way to keep track of your fitness and diet.

Cons of F45 training

  • The classes are expensive.
  • It’s hard to calculate calories burned.
  • Some workouts are too tough for newbies.
  • Not everyone digs screen-style instruction.
  • Some folks say the F45 Challenge app is glitchy.
  • There’s no cooldown and the warmups are very short.

F45 training is a popular fitness system that has locations all over the globe. Classes are an exciting blend of HIIT, circuit training, and functional training. You can also sign up for dietary advice or delivered meals.

Keep in mind, though, it’s a bit pricey and it’s not the most beginner-friendly of challenges. So, you might want to sign up for a single class before you make a commitment.