What F45 Training Is

F45 Training is a fitness franchise that runs 45-minute group workout classes using a rotating schedule of different training styles. Each class combines functional fitness movements — exercises that mimic real-world motions — with cardio and strength work. The "F" stands for functional, and the "45" is the class length. You show up at a scheduled time, join a group of other members, and follow an instructor through a set workout that changes daily.

F45 studios are independently owned and operated, so the specific equipment, class times, and membership costs vary by location. Some studios are in strip malls or standalone buildings; others are in gyms or fitness complexes. You can find your nearest studio through the F45 website by entering your zip code, which will show you locations, their hours, and contact information.

The workouts rotate through different training methods — some days focus on strength, others on cardio, others on hybrid routines that mix both. The idea is that variety prevents boredom and works different muscle groups throughout the week. You do not need to commit to a specific class schedule; most studios let you book classes through an app or website and drop in when it fits your calendar.

Key Takeaways

  • F45 classes are 45 minutes long and run on a rotating schedule, so the workout changes each day you attend.
  • You book classes through an app or the studio's website, and most studios do not require you to attend the same class time every week.
  • Membership costs and class availability vary by location because each F45 studio is independently owned.
  • The first class is usually free or low-cost, and instructors will show you how to modify movements if you are new to fitness or have injuries.
  • You will need to bring water and a towel; most studios provide mats and equipment, but confirm with your location before your first visit.

Membership Options and Pricing

F45 studios typically offer several membership tiers, though the exact names and prices differ by location. A common structure includes unlimited monthly memberships (pay once per month for unlimited classes), class packages (buy 4, 8, or 12 classes to use over a set period), and drop-in rates (pay per class without a membership). Some studios also offer annual memberships at a discount if you pay upfront.

Monthly unlimited memberships usually range from around $150 to $250 per month depending on your region and the studio's pricing, but this varies significantly. Class packages might cost $15 to $25 per class if you buy in bulk, while a single drop-in class can run $20 to $35. Many studios offer a discounted first month or a free trial class to new members, so contact your local studio directly to ask what they currently offer.

Some studios run promotions during certain times of year — often in January or around summer — so if cost is a concern, calling ahead to ask about current deals can save you money. You can also ask whether the studio offers a pause option if you need to take time off without losing your membership, or whether they have corporate discounts if your employer has a partnership with F45.

What Happens in a Class

A typical F45 class starts with a brief warm-up, usually 3 to 5 minutes of light movement and stretching. The instructor will explain the main workout, which is often organized into stations or timed intervals. You might spend 40 seconds working hard, then 20 seconds resting, and repeat that cycle for several rounds. Some classes use equipment like dumbbells, kettlebells, rowing machines, or resistance bands; others use bodyweight only.

The instructor demonstrates each movement and watches the room to offer corrections or modifications. If you have an injury or are new to exercise, tell the instructor before class starts — they will show you how to adjust movements so you can still participate safely. The class ends with a cool-down and stretch, usually 5 minutes, to bring your heart rate down.

Classes are group-based, so you will be working out alongside 10 to 30 other people depending on the studio size and time of day. The energy is usually motivational but not aggressive; instructors encourage you to work at your own pace rather than compete with others in the room. Music plays throughout, and the tempo often matches the intensity of the workout.

Getting Started: What to Bring and How to Prepare

Bring a water bottle and a towel to every class. Most F45 studios provide mats and all equipment you will need, but confirm this with your location when you book your first class. Wear comfortable athletic clothing and shoes with good ankle support, since many movements involve lateral (side-to-side) motion and quick direction changes.

Eat a light meal or snack 1 to 2 hours before class if you can — working out on a completely empty stomach can make you feel dizzy, but exercising right after a heavy meal can cause discomfort. Drink water throughout the day leading up to class, not just when ready before.

On your first visit, arrive 10 to 15 minutes early to check in, sign any required paperwork, and let the instructor know you are new. They will give you a quick orientation to the studio layout and ask about any injuries or physical limitations. Most studios will not require a doctor's note unless you have a serious condition, but be honest about what you can and cannot do.

How to Book Classes and Use the App

Most F45 studios use an app or online booking system where you can see available class times, reserve your spot, and cancel if plans change. You typically read the app, create an account with your email and phone number, select your home studio, and then browse the weekly schedule. Class times are usually listed by day and time, and you can filter by class type if the studio offers different styles (strength, cardio, hybrid, and so on).

Booking usually opens a week or two in advance, and popular time slots — early morning, lunch hour, and early evening — fill up first. If a class is full, you can often join a waitlist, and the app will notify you if a spot opens up. Cancellation policies vary by studio, but most allow you to cancel up to 24 hours before class without penalty.

If you prefer not to use an app, you can call the studio directly to book a class or ask about drop-in availability. Some studios hold spots for walk-ins, though this is not may provide during busy times.

Typical Weekly Schedule and Class Variety

F45 studios post their weekly schedule in advance so you can plan which classes to attend. A typical week might include strength days (Monday, Wednesday, Friday), cardio days (Tuesday, Thursday), and hybrid or specialty classes on weekends. The exact rotation depends on the studio's programming, but the idea is that you work different energy systems and muscle groups throughout the week.

Some studios also offer specialty classes like "Strength and Power," "Cardio Blast," or "Hybrid," each with a different focus. A few locations have added classes like yoga or mobility work, though this varies. Check your local studio's schedule to see what they offer and which class types appeal to you.

You do not have to attend the same time slot every day. Many members mix morning, lunch, and evening classes depending on their schedule that week. The app makes it straightforward to book different times as your schedule changes.

Frequently Asked Questions

Do I need to be fit to start F45?

No. Instructors teach modifications for every movement, so you can adjust the intensity to match your current fitness level. Tell your instructor at the start of class if you are new to exercise or returning after time off, and they will show you easier versions of movements. You progress at your own pace.

What if I have an old injury or joint pain?

Mention it to the instructor before class. They can suggest alternatives to high-impact movements or show you how to protect the injured area. If you have a serious injury, consider checking with your doctor first, but most people with minor joint issues can participate with modifications.

How often should I go to see results?

Most fitness professionals suggest 3 to 4 classes per week combined with consistent nutrition to see noticeable changes in strength or endurance within 4 to 6 weeks. However, you will feel benefits like improved energy and better sleep sooner. Start with 1 to 2 classes per week if you are new, then increase as your body adapts.

Can I bring a friend to my first class?

Yes. Many studios welcome friends and offer trial classes or discounted intro rates for new members. Your friend can book through the app or call the studio. Having a friend there can make the first experience less intimidating.

What if I cannot make it to a class I booked?

Most studios allow you to cancel up to 24 hours before the class time through the app or by calling. If you cancel within 24 hours or do not show up, some studios charge a small fee or count it as a class used from your package. Check your studio's cancellation policy when you sign up.