F45 is a fitness program that focuses on cardio, resistance-based strength training, or a hybrid of both.
The sessions last 45 minutes and are done in a group setting at studios around the country.
F45 has been around for more than 10 years, with the first studio opening in Australia in 2012, but its popularity has seemed to grow recently on social media.
F45—it’s the fitness program you’ve been seeing all over social media or that your friend keeps trying to get you to join. Here’s what to know about it.
What Is F45?
It’s all in the name. The F stands for “functional.” The workouts “are geared toward everyday movements and improving overall health,” according to the program’s website. The “45” represents the 45 minutes that the workouts last.
F45 workouts are high-intensity and done in a group setting at F45 Training studios located across the country. A certified personal trainer acts as a coach who leads the session.
What Can You Expect at a Workout?
F45 workouts are never the same thing twice. The F45 team has developed more than 5,000 movements, so you are constantly challenged. You can attend either a cardio or resistance-based strength training session or a hybrid session that combines both.
Cardio
When it comes to the cardio workouts, expect a lot of plyometric movements, or explosive movements. These movements are combined with timing and tempo. Together, they work your aerobic and anaerobic systems. The point of the cardio workouts is to:
Resistance
For the resistance workouts, expect a variety of movement patterns that push your different muscle groups and energy systems.
The point of the resistance workouts is to:
Hybrid
A hybrid session combines the high intensity of a cardio workout with the targeted muscle mass-building of a resistance workout. You will also be challenged with agility and core movements.
What Else Does F45 Offer?
Besides the main three training sessions, there are other session types and components you can get out of F45, such as:
Recovery workouts: These low-intensity, slow-moving sessions focus on mobility and flexibility to help support and improve your cardio and resistance training.
HYROX workouts: F45 has partnered with HYROX so you can attend F45 sessions to prepare for your HYROX race.
Nutrition guidance: The company has an online portal that helps guide your dietary choices based on your training.
Why People Love It
Besides the challenging, fun, time-efficient workouts, people enjoy F45 for the community. The company prides itself on being a welcoming training program for people of any skill level. “F45 studios are no judgment zones where coaches and members work together to get results in an open, welcoming, supportive, and protective environment that fosters a real sense of community,” the site says.
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