How Do Functional Movement & HIIT Burn More Calories?


What is functional fitness, exactly? How does it compare to other styles of training? How does HIIT help burn more calories? We give you the lowdown on the effectiveness of this killer combo and how it can help boost your Challenge results.

What is it?
Functional movement refers to movements that are performed naturally and in our everyday lives, so functional fitness is about incorporating these movements in a higher-intensity setting to strengthen the muscles used and help us move better in our daily activities.

At F45, we combine a few techniques in order for our members to get the most out of their training.  Our movements are functional, meaning that the movement patterns can mimic moves that we perform in our daily lives (such as bending down and picking up something heavy off the floor, climbing those steep steps on your hike, or lifting something over your head to put on a high shelf), and our format is HIIT (high-intensity interval training).  We provide a combination of cardio and resistance training so you can get a balanced, full-body workout with maximum time efficiency. The benefits of combining these systems can include:

  • Increased muscle growth and neural adaptation
  • Reductions in fat mass and blood pressure
  • Increases in bone mineral density, which can help reduce the risk of osteoporosis and fractures
  • Significant impacts on mental health outcomes, specifically reductions in anxiety and depression symptoms, improvements in sleep quality, and self-esteem

How does it compare?
High-intensity interval training (HIIT) allows participants to maintain high-intensity exercise for longer periods of time than during continuous exercise. This type of training has been shown to lead to greater improvements in aerobic fitness and body composition when compared to moderate steady-state workouts. HIIT workouts have also been shown to come out on top when it comes to burning more calories and increasing post-exercise fat oxidation and energy expenditure, compared to steady-state exercise.
Who is it for?
Functional training can be done by virtually anybody, and the benefit of being in one of our studios is being part of an inclusive community as you work towards your fitness goals. Our trainers are well-versed in supporting members—no matter their starting point—and tailoring the movements to their capabilities. Our sessions are optimized for those who are limited on time and don’t want to have to think about programming their own workouts. You simply turn up, and in 45 minutes we’ll have you in and out the door feeling energized, ready to tackle your day, and just a little sweaty!


Get to know us and learn what F45 is all about.