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22 one of F45’s most infamous cardiovascular workouts, with longer sets and shorter rest periods to get you breathing heavy and feeling the burn (up to 1,000 calories of it, actually). Total-body cardio movements come together with elements of core strengthening to make 22 a dynamic, exciting session that will keep you guessing. Bring an extra towel for this one, it will get sweaty.

Abacus is an F45 favorite that is cardio-focused with fewer stations and a twist: increasing work time, then decreasing work time over the workout duration. Climbing and descending repetitions in this fitness pyramid is a fun, intense test of your cardio capacity. Don’t underestimate the simplicity of this 6-station session; Abacus will leave you drenched and gasping, asking where all those inches on your waistline disappeared to.

Athletica is a declaration of war against body fat. This is no slow and steady walk in the park, it’s an intense cardio workout designed to establish and build a strong aerobic foundation, pushing you into the fat-burning zone and sculpting a lean, toned body. TLDR: summer body here we come!

Bears is a staple F45 cardio-based session that relies on explosive, plyometric training using little more than your own body weight as resistance. This emphasis on power and stability with longer work periods packs a powerful cardio punch, so don’t be surprised if your arms and legs are still shaking hours later.

While most of us aren’t likely to endure 12 rounds in a boxing ring, we’ve designed a workout that integrates elements of mixed martial arts, boxing, and self-defense that everyone can do. By mimicking combat skills, you’ll tap into some deep cardiovascular reserves, which means an unrivaled burn and leaving this session in lean, fighting shape.

Similar to Brixton, Brooklyn is an intense workout designed to punch and kick the calories away.  This is high intensity cardio that mimics a real boxer’s workout session and will leave you sweating like you’ve just gone 12 rounds.

We hear it a lot: interval training yields an unrivaled fat burn and total body fitness. Well, it’s true.  So F45 created Docklands: longer, more demanding periods of work and rest followed by shorter bursts of work and rest — all in a single workout.  Changing the duration of movements, or intervals of training, in one session confuses the body, keeps it from adapting, and builds rock-solid endurance.

How about a fast-moving, constantly-changing, but straightforward fat-burning workout that creatively uses bodyweight and equipment?  Meet Firestorm — a 27-station endorphin blast that eats up a boat load of calories and builds balance, endurance, and power through a wide range of movements. Pushing through Firestorm is not just about building a lean, sculpted body, but also about challenging your mind and coordination to push through all 27 stations.

The focus of Foxtrot is to reach maximum cardio threshold and maintain it for as long as possible. There is virtually no stage of the workout where the activated heart rate should drop by more than 10-15%. This workout is designed to significantly increase aerobic fitness and endurance for our members.

The Gravity session will accelerate your skills in becoming a better functioning athlete. The session will dramatically improve fitness levels, flexibility, mental toughness, plyometric skills, agility skills, and aerobic conditioning.

This is not your average cardio workout. This is a cardio blast with an incredible twist. Following the first lap, half the exercises will flip into completely different movements. You will never quite get accustomed to this phenomenal cardio-only workout.

There is virtually zero rest in this session, as you tackle oncoming sets of 9 waves over and over. There is nowhere to hide in the whitewash as your heart rate will soar and stay there for the entire 45 minutes. Watch the heart rate monitors, as Pipeline produces incredible results with over 850 calories being burnt in the session.

The big game brings out the big plays and our QB session is designed to replicate the lateral, rapid fast twitch activation of an NFL game. Agility, resistance and power based cardio movements, see you move through offense and defense in this phenomenal workout.

Training with a buddy has so many advantages over training on your own. The most obvious being longevity in your training life, increased enjoyment and fun whilst training, bringing out the competitive edge both mentally and physically, and most importantly, results. Templars is a workout designed to test cardiovascular endurance and mental strength over 14 intelligently selected partnered exercises.

Triple Double is sure to be a staple F45 cardiovascular workout and will crush your aerobic threshold, aid rapid fat loss, and like all of our HIIT sessions – it will have you torched by the end.  This is another tantalizing Tabata mash up, that will push you to your limits and get your body to continue working to build oxygen stores for 16 to 24 hours after you finish.

Varsity is the ultimate cardio test. Combining various cardio timings into one workout, Varsity will test anyone’s cardio threshold. Three laps, all with different timings, make this an extremely innovative and enjoyable cardio blast.