Is F45 training really HIIT?

Is F45 training really HIIT? You walk into an F45 studio and see people jumping, lifting weights, and sweating everywhere. The music pumps loud. Everyone moves fast. But does this make F45 true HIIT training?

What Makes Exercise Count as HIIT?

HIIT stands for High Intensity Interval Training. Real HIIT follows a specific pattern. You work extremely hard for short bursts, then rest or slow down, then repeat. Your heart rate shoots up during work periods and drops during rest periods.

True HIIT pushes you to 80-95% of your maximum heart rate during the hard parts. You cannot talk during these intense bursts. Your muscles burn. You breathe hard. Then you recover before doing it again.

Does F45 Use the HIIT Method?

Yes, F45 uses HIIT principles in most of its classes. The training follows the work-rest pattern that defines interval training. You exercise hard at a station for 35-60 seconds, then move to the next station or rest.

F45 offers different class types. Some focus more on cardio with bodyweight exercises. Others mix strength training with cardio moves. The cardio-focused classes like “Panthers” and “22” match HIIT training closely. You jump, sprint, and push your body hard, then recover briefly.

The strength-focused classes like “Romans” use weights and resistance. These sessions still follow interval patterns but work differently than pure HIIT. You lift heavy, rest, then lift again. Your heart rate stays elevated but not at the extreme levels of cardio HIIT.

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How F45 Differs from Traditional HIIT

Traditional HIIT often uses simple exercises. Think sprinting on a treadmill for 30 seconds, walking for 90 seconds, then repeating. Or doing burpees hard for 20 seconds, resting for 10 seconds, following the Tabata protocol.

F45 adds complexity. You rotate through 9-27 different exercise stations in one class. Each station targets different muscles. One minute you do box jumps, the next you grab dumbbells for lunges, then you hit the rowing machine. This variety keeps your brain engaged and works your whole body.

The group setting also changes the experience. You train with 12-36 other people. Screens show you which exercises to do and when to switch. Trainers walk around fixing your form and pushing you harder. This setup differs from solo HIIT workouts at home or on gym equipment.

What Does Research Say About F45 Training?

Scientists studied F45 training to measure its effects. A 2019 study published in the Journal of Sports Sciences tracked people doing F45 three times per week for eight weeks. The results showed clear improvements in fitness levels and body composition.

The research found F45 burns serious calories. Participants burned an average of 450-750 calories per 45-minute session. Their heart rates stayed in the target zone for HIIT training throughout most classes. This proves Is F45 considered HIIT? based on the physiological responses it creates in your body.

Another study measured the intensity of F45 workouts using heart rate monitors. Participants spent 75% of class time with heart rates above 80% of their maximum. This meets the scientific definition of high intensity interval training.

How Much Does F45 Cost in Australia?

F45 memberships in Australia range from $60-$90 per week depending on your location and contract length. Most studios offer unlimited classes for this price. You can attend 5-7 days per week if you want.

Some studios sell cheaper packages. A twice-weekly membership costs around $40-$50 per week. Drop-in classes run $30-$35 per session. The price sits higher than regular gym memberships but lower than one-on-one personal training, which costs $80-$150 per hour.

Can Beginners Do F45 Training?

Yes, beginners can start F45 training. Each exercise has modifications. Cannot do a full push-up? Drop to your knees. Box jumps too hard? Step up instead. Trainers show you easier versions of every move.

Your first few classes will feel tough. Your body needs time to adapt to the intensity. Most people struggle through their first week. By week three, you notice the exercises get easier. Your fitness improves fast when you train at high intensity.

Start with 2-3 classes per week. Your muscles need recovery time between sessions. Jumping into 5-6 classes right away leads to burnout or injury. Build up slowly over several weeks.

What Results Can You Expect from F45?

F45 delivers results when you show up consistently. Research shows people lose 2-5 kilograms in their first eight weeks. You build muscle while burning fat. Your clothes fit better even if the scale moves slowly.

Your fitness improves quickly. Exercises that destroyed you in week one become manageable by week four. You lift heavier weights. You jump higher. You move faster through stations. These improvements happen because HIIT training boosts your cardiovascular fitness and muscular endurance.

The group environment helps you stick with it. You make friends. You push each other. You show up even on days you feel lazy because your workout buddies expect you. This social aspect matters more than most people realize for long-term success.

How Does F45 Compare to Other HIIT Programs?

F45 sits between traditional HIIT and CrossFit. Traditional HIIT uses simpler exercises and equipment. You can do it anywhere with minimal gear. F45 needs a full studio with rowing machines, bikes, weights, and other equipment.

CrossFit focuses more on Olympic lifting and gymnastics movements. The workouts change daily but follow less structure than F45. CrossFit also emphasizes competition and personal records. F45 tracks your progress but puts less pressure on beating others.

Orange Theory uses heart rate zones and treadmill running as the base. F45 uses more functional movements and less treadmill work. Both follow HIIT principles but feel different in practice.

FAQ About F45 and HIIT Training

How long are F45 classes?
Every F45 class runs exactly 45 minutes. You warm up for 5 minutes, work hard for 35 minutes, then cool down and stretch for 5 minutes.

Do you need to be fit to start F45?
No, you can start at any fitness level. Trainers show you modifications for every exercise. You work at your own pace within the timed intervals.

How many times per week should you do F45?
Most people train 3-5 times per week. Your body needs rest days to recover and build muscle. Training 7 days per week leads to overtraining.

Can F45 help you lose weight?
Yes, F45 burns 450-750 calories per session and builds muscle. Combined with proper nutrition, you can lose 0.5-1 kilogram per week safely.

What should you eat before F45?
Eat a small meal with protein and carbs 1-2 hours before class. A banana with peanut butter works well. Avoid heavy meals that sit in your stomach.

Does F45 build muscle?
Yes, F45 builds lean muscle through resistance training stations. You will not get bodybuilder-huge but you will develop defined, functional muscle.

The Bottom Line on F45 and HIIT

F45 counts as HIIT training based on how it structures workouts and the intensity levels it creates. You work hard in short bursts, rest briefly, then repeat. Your heart rate stays elevated throughout the session. These factors define high intensity interval training.

The main difference between F45 and traditional HIIT comes from the variety and group setting. F45 uses more exercises, more equipment, and more structure than simple HIIT protocols. This makes it more engaging for many people but also more expensive and less accessible.

Whether F45 works for you depends on your goals, budget, and preferences. The training delivers results when you show up consistently. You burn fat, build muscle, and improve your fitness. The group environment keeps you motivated. But you can achieve similar results with other forms of HIIT training if F45 does not fit your lifestyle or budget.

The best workout program is the one you actually do. If F45 gets you moving and keeps you coming back, then it works regardless of whether it perfectly matches the textbook definition of HIIT.