What Is F45 Training?
F45 Training is a global fitness franchise specializing in 45-minute functional workouts combining high-intensity interval training (HIIT), circuit training, and functional movements. Founded in Australia in 2011, it has grown to over 1,600 studios in more than 60 countries. The workouts are designed to be fast-paced, efficient, and scalable for all fitness levels, making them accessible to beginners while still challenging for experienced athletes. Each session focuses on either cardio, strength, or a hybrid of both, with a new workout format each day to keep routines fresh and engaging.
What sets F45 apart is its community-driven approach, with group workouts led by certified trainers who provide motivation, modifications, and guidance. There are no traditional gym machines; exercises use free weights, kettlebells, resistance bands, rowers, and bodyweight movements to promote functional fitness. The workouts are structured to mimic real-life movements, helping with overall strength, endurance, and injury prevention. F45 also integrates nutrition coaching and fitness challenges, such as the F45 Challenge, which combines structured training and meal plans to help members achieve their fitness goals efficiently.
How Does F45 Training Work?
F45 Training is a global fitness franchise that specializes in high-intensity functional training (HIIT) in a group workout setting. The name “F45” stands for Functional Training, 45 Minutes—meaning that each workout is designed to be functional (using exercises that mimic everyday movements) and lasts for 45 minutes.
How It Works
Group-Based Workouts
- Sessions are led by certified trainers who guide and motivate participants.
- Workouts are designed for all fitness levels, with modifications available.
High-Intensity Functional Training (HIIT) Format
- The workouts combine cardio, strength, and hybrid (mix of both) training.
- Exercises include bodyweight movements, weightlifting, resistance training, and plyometrics.
Station-Based Circuit Training
- The gym is set up with multiple workout stations.
- Members rotate through each station in a structured format.
- Digital screens display exercise demonstrations.
Different Workout Themes & Schedules
- Each day of the week has a specific workout focus:
- Monday, Wednesday, Friday: Cardio-focused
- Tuesday, Thursday, Sunday: Strength-focused
- Saturday: Hybrid (Cardio + Strength)
- Programs change every 6-8 weeks to keep workouts fresh.
Technology Integration
- Heart rate monitors (via the F45 LionHeart system) track effort levels in real time.
- Large TV screens display workout routines to help participants follow along.
Community & Team Training Atmosphere
- F45 emphasizes a team-training mentality where members motivate each other.
- There’s no solo machine workouts—everything is done in a group environment.
Membership-Based Access
- You pay for a membership (weekly/monthly) or purchase class packs.
- Some locations offer free trials for first-time users.
Who Is F45 Good For?
-Those who enjoy structured, fast-paced workouts
-People who like group motivation and coaching
-Individuals looking for a time-efficient (45-minute) workout
-Anyone wanting a mix of strength & cardio training
What Makes F45 Unique?
- No Workout Repeats: Over 5,000 different workouts so no two sessions are the same.
- No Treadmills or Machines: Uses free weights, kettlebells, resistance bands, and bodyweight exercises instead.
- Focus on Functional Training: Exercises that mimic real-life movements for improved overall fitness.
F45 Training Vs. Other Gym Memberships
Membership Cost: monthly gym price range (+ enrollment fees)
- F45 Training: $150 – $250 (Varies by location)
- Planet Fitness: $10 – $25 (Low or no fees)
- LA Fitness: $35 – $50+ ($0 – $99)
- 24 Hour Fitness: $30 – $60 ($0 – $50)
- Anytime Fitness: $40 – $60 ($50 – $100)
- Basic-Fit: €20 – €40 (€20 – €50)
- The Gym Group: £15 – £30 (£0 – £20)
- PureGym: £15 – £40 (£0 – £50)
F45 Training is among the most expensive options, offering high-intensity group training classes. Planet Fitness is the most budget-friendly but has fewer advanced workout options. European gym chains like Basic-Fit, The Gym Group, and PureGym offer low-cost memberships with self-service models.
Equipment & Facilities
Gym Strength Training, Cardio Machines, Specialty Equipment, Sauna/Pool
- F45 Training: Limited (Functional Strength), Minimal, HIIT, Functional Training Equipment, None
- Planet Fitness: Limited, Large variety, No heavyweights, None
- LA Fitness: Good selection, Large variety, Functional training zones, Available
- 24 Hour Fitness: Good selection, Large variety, Functional training zones, Available
- Anytime Fitness: Basic selection, Good variety, Limited specialty options, None
- Basic-Fit: Good selection, Large variety, Limited, None
- The Gym Group: Good selection, Large variety, Functional training areas, None
- PureGym: Good selection, Large variety, Functional training areas, None
F45 Training focuses on functional fitness and HIIT, with little to no heavy lifting. Planet Fitness prioritizes general fitness and avoids heavy lifting equipment. European chains like Basic-Fit, The Gym Group, and PureGym offer affordable gym access but with fewer amenities like pools and saunas.
Classes & Personal Training
Gym Group Fitness Classes Personal Training
- F45 Training: All workouts are coach-led, Included in membership
- Planet Fitness: Limited, Available (but limited)
- LA Fitness: Wide variety, Available
- 24 Hour Fitness: Wide variety, Available
- Anytime Fitness: Some locations, Available
- Basic-Fit: Some locations, Available
- The Gym Group: Some locations, Available
- PureGym: Some locations, Available
F45 Training stands out for offering structured, trainer-led workouts with a team-training atmosphere. Traditional gyms like LA Fitness and 24 Hour Fitness provide a mix of group fitness and self-guided training. Budget gyms like Basic-Fit, The Gym Group, and PureGym offer limited group class options.
Hours & Accessibility
Gym 24/7 Access Locations
- F45 Training: No (Class-based schedules), Thousands worldwide
- Planet Fitness: Many locations are 24/7, 2,400+
- LA Fitness: No (6 AM – 10 PM), 700+
- 24 Hour Fitness: Some locations, 300+
- Anytime Fitness: 24/7, 5,000+
- Basic-Fit: 24/7 in some locations, 1,300+ in Europe
- The Gym Group: 24/7, 230+ in the UK
- PureGym: 24/7, 350+ in the UK
F45 Training operates on a structured class schedule, unlike traditional gyms that offer 24/7 access. Anytime Fitness, The Gym Group, and PureGym offer 24/7 access, making them ideal for people with flexible schedules.
Best For…
- F45 Training – Best for structured, high-intensity group workouts with trainer support.
- Planet Fitness – Best for beginners and budget-conscious individuals.
- LA Fitness – Best for balanced fitness with pools and diverse classes.
- 24 Hour Fitness – Best for those needing flexibility in schedule.
- Anytime Fitness – Best for travelers and 24/7 gym-goers.
- Basic-Fit – Best for affordable access in Europe with self-service options.
- The Gym Group – Best for low-cost gym access in the UK with 24/7 availability.
- PureGym – Best for budget-friendly UK fitness with flexible membership options.
If you’re looking for a results-driven, high-energy group workout with built-in accountability, F45 Training is one of the best options. However, if you prefer a budget-friendly or 24/7 gym, Planet Fitness, Basic-Fit, The Gym Group, or PureGym may be better.
Your First Visit To F45 Training: What To Expect
So, you’ve decided to try out F45 Training—great choice! Whether you’re new to group fitness or a seasoned gym-goer looking for a new challenge, F45 delivers high-energy, functional workouts in a supportive team environment. Here’s what you can expect on your first visit.
Before You Arrive
Book Your Class – Most F45 studios require booking via their app or website. First-timers usually get a free trial or special introductory offer.
Wear the Right Gear – Lightweight, moisture-wicking clothing and good cross-training shoes are key. You’ll be moving a lot.
Hydration & Fuel – Drink water beforehand and have a light meal or snack, such as a banana or protein bar, at least 30 to 60 minutes before class.
Arriving At The Studio
Arrive 10 to 15 minutes early to sign in, meet the trainers, and get an introduction to the workout format. Trainers will ask about any injuries or fitness goals and walk you through the session layout. A quick screen demo will show each exercise so you know what to expect.
The Workout Format
F45 stands for Functional 45-minute training, meaning high-intensity sessions designed to mimic real-life movement patterns. Workouts typically involve:
Circuit Training – You’ll rotate through different stations, performing exercises for set time intervals, such as 45 seconds of work followed by 15 seconds of rest.
Variety – Every session is different, focusing on either cardio, strength, or a hybrid mix of both.
High Energy – Expect motivating music, LED timers, and a fast-paced atmosphere that keeps you engaged.
During The Workout
You’ll follow along with guided video demonstrations while the trainers provide hands-on coaching, corrections, and motivation. The class moves quickly, but trainers will help you with modifications if needed.
After The Workout
Cool down with some stretching and hydration. Expect to feel challenged but accomplished. Trainers might check in to see how you liked the session, and you can ask about membership options if you’re interested in continuing.
Final Tips For Success
Don’t worry if you feel lost at first—trainers and teammates are there to support you.
Focus on form rather than speed, especially as you get used to the exercises.
Have fun. The team environment and upbeat energy make F45 a great workout experience.
Your first class might be tough, but you’ll leave feeling strong, sweaty, and ready for more.
F45 Training Cost
F45 Training operates on a franchise model, meaning each studio is independently owned and sets its own membership pricing. As a result, costs can vary significantly depending on the location. For instance, some studios in the United States offer unlimited monthly memberships ranging from $150 to $220, while in London, rates can be as high as £290 per month.
Given these variations, it’s best to contact your local F45 studio directly to obtain accurate and up-to-date pricing information. Additionally, many F45 studios offer trial classes or introductory offers for new members, allowing you to experience the workouts before committing to a membership. Be sure to inquire about any available promotions when you reach out to your local studio.
F45 Training: Pros and Cons
PROS ✔️
Time-Efficient Workouts: Each class lasts only 45 minutes, making it easy to fit into a busy schedule while still getting a full-body workout.
High Energy and Motivation: With a team-based environment, upbeat music, and enthusiastic trainers, the atmosphere keeps you engaged and motivated.
Variety of Workouts: F45 workouts follow a structured schedule, alternating between cardio, strength, and hybrid sessions. No two workouts are the same, which helps prevent boredom.
Scalability for All Fitness Levels: While the workouts are intense, they can be modified to suit beginners and advanced athletes alike. Trainers offer regressions and progressions for each movement.
Strong Community Feel: The team-based setting encourages accountability and makes workouts more enjoyable. Many members find motivation in the supportive atmosphere.
No Need to Plan Your Workouts: The structured format, along with screen-guided exercise demonstrations, eliminates the guesswork of what to do in the gym. Just show up and follow along.
Focus on Functional Training: F45’s workout philosophy emphasizes functional movements that mimic everyday activities, improving overall strength, mobility, and endurance.
Global Coverage: As of 2024, F45 Training operates approximately 1,600 studios across more than 60 countries worldwide.
F45 Training App: the app benefits users by providing easy class booking, workout tracking, personalized challenges, and nutrition guidance to enhance their fitness journey.
CONS ❌
High Cost: Memberships can be expensive, typically ranging from $150 to $220 per month in the U.S., depending on location. This price can be a barrier for some.
Fast-Paced Workouts May Be Overwhelming: Beginners may find the fast transitions and high-intensity nature of the workouts intimidating, especially in the first few sessions.
Limited Personalization: Since workouts follow a standardized format, they may not cater to individual fitness goals such as bodybuilding, powerlifting, or sport-specific training.
No Traditional Strength Training: While F45 includes resistance exercises, it doesn’t focus on heavy lifting or progressive overload in the same way that traditional strength programs do.
Potential for Injury: Due to the high intensity and fast pace, there is a risk of improper form, which can lead to injury if exercises aren’t done correctly. Trainers are there to assist, but large class sizes can sometimes limit individual attention.
Lack of Open Gym Time: Unlike traditional gyms, F45 studios only offer scheduled classes. There’s no option to drop in and use the equipment at your own pace.
Final Verdict: Is F45 Training Worth It?
F45 Training is worth it for individuals who thrive in a high-energy, structured, and community-driven environment. The varied workouts, motivational trainers, and team atmosphere make it an excellent choice for those looking to stay consistent with fitness while getting a mix of cardio and strength training.
However, the higher cost, lack of personalized programming, and absence of traditional strength training may not suit everyone. If you prefer open-gym flexibility, heavy lifting, or a more budget-friendly option, it might not be the best fit.
Ultimately, if you’re looking for an efficient, challenging, and fun workout that keeps you engaged, F45 is a great investment in your health and fitness. Trying a free trial class is the best way to see if it aligns with your goals.
