The first thing you notice at F45 Training isn’t the workout – it’s the atmosphere.
The timer beeps, the music thumps, and everyone moves. There’s a charge in the air – a mix of focus and adrenaline that makes every second count. By the time the clock hits zero, you’re drenched, spent, and smiling – not because it’s over, but because you gave it your all.
So, if you’ve ever found yourself wondering ‘What is F45 training?’, or puzzling over questions like ‘What does F45 stand for?’, well – read on.
Below, we’re walking you through what to bring to F45, what to expect, and what F45 workouts are like. We’ll also unpack what the F45 Challenge offers – and why you should get down to your local F45 studio to find out what all the hype is about for yourself!
What is F45?
F45 Training isn’t your average workout – it’s a global fitness movement built around 45-minute sessions that fuse HIIT, circuit, and functional training.
The formula is simple, but powerful: short bursts of intensity, balanced with recovery, enabling you to train smarter in less time – making F45 ideal for busy schedules. Think of F45 as a blend of cardio and resistance that keeps your body guessing and your progress consistent – allowing you to build the foundations of a solid, sustainable fitness routine.
What does F45 stand for?
F45 is short for Functional 45.
“Functional” refers to exercises that translate directly into everyday life – be that playing with the kids or climbing stairs. For example, the muscles you’ll use to perform deadlifts in one of our resistance workouts are the same ones you’ll use to reach down and lift the groceries – and the lifting, twisting, and sprinting you’ll do in an F45 session all support your day-to-day.
“45”, as you’ve probably guessed, stands for 45 minutes – the length of our classes. Long enough to make an impact; short enough to fit into your daily routine.
What type of workout is F45?
F45 runs on a rotating mix of resistance, cardio, and hybrid sessions – ensuring every muscle group gets the focus it needs, while making sure you have something new to look forward to every time you turn up to a class. That could be a:
- Resistance workout to build and maintain muscle mass through strength training. Ideal for beginners, these classes move at a steadier pace, focusing on compound exercises that engage multiple muscle groups – helping you build strong foundations, refine your technique, and gain confidence before ramping up the intensity.
- Cardio workout designed to raise your heart rate, boost cardiovascular endurance, and challenge your aerobic capacity. These sessions use short, intense intervals followed by recovery periods: keeping energy high while training your body to recover faster between efforts.
- Hybrid workout that combines the two – delivering a total-body challenge. These workouts follow a work-to-rest structure – for example, 40 seconds of effort followed by 15 seconds of recovery – giving you time to reset between stations, control your form, and build stamina gradually as you go.
- Recovery workout, which harnesses passive and active exercises to develop your range of motion, boost your flexibility, and improve your posture.
Our classes run on a circuit format, moving you through stations (each comprised of a different exercise, helping you work different parts of your body) with timed work and rest intervals. This rhythm of effort and recovery keeps energy high – and performance higher.
What are F45 Training workouts like?
F45 workouts are designed for every fitness level. Trainers provide real-time modifications for every movement, helping you challenge yourself as much or as little as feels right for your body. Better still, it all happens in a no-judgment, community-based environment. That’s why, unlike in many traditional gyms, you won’t find mirrors in our studios. We want your focus on the connection between muscle and mind – not on comparing yourself to others!
What is the F45 Challenge?
The F45 Challenge is a guided eight-week fitness and nutrition program designed to help you build healthy habits and smash your goals alongside like-minded people.
Singapore-based F45 trainer April Kong explains more.
“In the F45 Challenge, you’ll follow a global training schedule of rotating cardio, strength, and hybrid programs – all complemented by tailored meal plans, recipes, and progress tracking through the F45 Challenge app. Our expert trainers will be on hand to guide you through each phase, offering expert support and motivation to keep you on track.”
Ready to take it on? Join the next F45 Challenge and see how eight weeks of consistency, community, and commitment could change your life.
What to bring to F45
Wondering what to bring to F45? You don’t need much – just a water bottle and towel.
That said, extras like heart rate trackers (such as F45’s LionHeart or a pre- or post-workout snack) are always handy – and we love a post-workout shake to sip on the way home, too.
What to wear to F45
When dressing for an F45 Training workout, be sure to:
- Choose breathable, sweat-wicking fabrics to stay cool and dry
- Wear the best shoes for F45 Training to ensure the best grip, balance, and stability.
- Prioritize flexible fits that allow full range for jumps, lifts, and sprints.
Ultimately, select clothing that moves with you – not against you. The goal is to feel unrestricted, and ready to transition quickly between stations without distraction.
What to expect at your first F45 class
If it’s your first F45 class, we suggest arriving 10 to 15 minutes early to meet your trainers, get familiar with the setup, and settle any nerves. They’ll walk you through the day’s circuit and explain the format and exercises in detail – so you know exactly what’s coming.
Once the class begins, the momentum builds fast. The music kicks in, trainers start the timer, and you’ll move between stations with guidance at every step of the way.
Plus, each round is timed, with screens showing you both how to do each exercise, and how long you have left at the station – so you’ll always know when to work and when to rest.
FAQs about F45 workouts
Still have questions about what F45 Training is?
Read on as we answer the two most common questions our new members ask about our workouts, what to expect at your first F45 class, and how to see real fitness results – fast.
What is the hardest F45 workout?
Some sessions – like Athletica, with its cardio intervals, or Panthers, which is built around heavy resistance training – are designed to test and improve your running endurance and your muscle endurance: meaning they’re considered some of our hardest workouts.
That said, it’s important to remember that F45 classes are scalable, with trainers ready to modify each movement to your level. Which means that most of the time, the hardest part isn’t the workout itself – it’s simply showing up!
How many times a week should I do F45?
Exercise routines vary by person, our schedule is built to ensure you’re rotating in between strength, cardio, and hybrid days. However, don’t forget about your rest periods! Rest is essential to continue to build towards your goals and develop a stronger you.
This balance gives your body enough stimulus to build muscle mass, while still allowing time to recover. This leads to greater long-term fitness gains and improved metabolic health.¹
Still curious on what F45 training is – and what our workouts can offer you? Watch this video to learn who we are, and get a sneak peek into our thriving fitness community.
Sources:
1 https://scitechdaily.com/the-magic-number-new-research-sheds-light-on-how-often-you-need-to-exercise-to-make-it-worth-it/
